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What is Flexibility?
• Flexibility is the ability of a joint to move through its range of motion
• Flexibility involves your bones, joints, surrounding tissue, nervous system, but most importantly your muscles
BicepMuscle
Radius Bone
Ulna Bone
Hinge Joint
Ulnar Nerve
Tendon
HumerusBone
• Flexibility is highly adaptable, and is increased through stretching exercises.
• Muscles/joints can also become less flexible (reversibility)
• Stretching is a type of physical
activity done with the intent of
improving flexibility.
Benefits of Flexibility and Stretching Exercises
• Which benefits would help you? Joint Health Protection against low-back pain and injuries Reduction of post-exercise muscle sorenessPotential relief of aches and pains Improved posture Improve athletic performance Enhances range of motion Relaxation
What Determines Flexibility #1 JOINT - Structure
A joint is where two bones come together.
3 Types of Joints Fibrous Joint (Syndesmoses) Rigid (sutures of the skull) Cartilaginous
(Synchrondoses) Allows slight movement
(pubic bones meet) Synovial Joints (Diathrodial)
Very mobile. Joints have lots of movement
Synovial Joints- Joints used in movement
Pivot Joint
Oval Ball and Socket Joint
Saddle Joint
Ball and Socket
Hinge Joint
Gliding Joint
#2 Muscle Elasticity and Length Determines Flexibility
Muscle tissue can be lengthened if regularly stretched
To increase the length of a muscle, you must stretch it more than its normal length (overload) but not over stretch it.
#3 Nervous System Activity Determines Flexibility
Muscles contain stretch receptors that control their length When a muscle is first stretched, a reflex
causes the muscle to contract, to resist the change in length.
If the stretch is maintained, the stretch reflex subsides and muscles can be stretched beyond its normal length.
15
#4 Uncontrollable Risk Factors Determine Flexibility
Age Old Vs. Young
GenderGirls Vs Boys
AND...................
Types of Stretching
Static StretchingStretching muscles until tight and hold for several secondsBallistic Stretching Quick gentle bouncing type of bobbing motion held for a few seconds PNF exercises that contract and relax at the same time
FITT FormulaF -Stretch 3-7 days per week
I – Muscles must be stretched beyond its normal length (overload). Muscles should feel tight but NOT painful.
T - Be sure to use correct technique for each stretch, hold each stretch for 10-30 seconds, and perform at least 3-4 repetitions
T- Ballistic, Static, PNF (proprioceptive neuromuscular facilitation)
Muscles Needing The “Most” Stretching
• There are hundreds of exercises that can improve flexibility
• Your program should include exercises that work all the major joints of the body by stretching their associated muscles• Chest muscles Calf Muscles• Front of shoulders Lower Back• Hip Joint Inside of thighs• Hamstrings Trunk muscles
Assessing Flexibility in Physical Education Class
• Flexibility is specific to each joint• There are no specific tests to
measure general flexibility• “Sit-and-reach” test measures flexibility
of joints in the lower back
and hamstrings• “Zipper” test measures flexibility of
joints in the shoulders• “Trunk Lift” test measures flexibility
of lower back.
Summary
• Flexibility is highly adaptable and • specific to each joint• Benefits include reducing the risk of
injury, and preventing abnormal stresses that lead to joint deteriorations
• Range of motion can be limited by joint structure, muscle elasticity, and stretch receptor activity
• Developing flexibility depends on stretching the elastic tissues within muscles regularly
Training Principles
S- SpecificityP- ProgressionO- OverloadR- ReversibilityT- Train & Maintain