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Flexibility

Flexibility. Chapter 10 Textbook Course Packet page 26. The ability to move the joints through a full range of motion. FLEXIBILITY. a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held

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Flexibility

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  1. Flexibility Chapter 10 Textbook Course Packet page 26

  2. The ability to move the joints through a full range of motion FLEXIBILITY

  3. a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held • Ie: high knees, butt kick, grapevine, shuffle, other • Youtube: Dynamic Flexibility Exercises http://www.youtube.com/watch?v=h4A1uSxS_y0 DYNAMIC STRETCHING

  4. Stretching slowly as far as possible without pain • Hold each stretch for 15-30 seconds • Youtube: Full Body Static Stretching Routine http://www.youtube.com/watch?v=06_GGwl_wg8 STATIC STRETCHING

  5. FIT FORMULA for FLEXIBILITY

  6. 1.) improved function • 2.) improved health and wellness • 3.) prevent injury and muscle soreness • 4.) improve posture • 5.) prevent/relieve back pain Benefits of having good flexibility

  7. Start with a general body warm-up • Use static stretching or PNF when beginning or for general health • Do not overstretch or ballistically stretch an injured muscle • If you do ballistic stretching, do not bounce too far • Do not stretch joints that are hypermobile, unstable, swollen, or infected • Do not stretch until you feel pain Guidelines for Flexibility Exercises

  8. Avoid dangerous exercises • Avoid stretching muscles that are already overstretched from poor posture • Be sure to overload when stretching • Consider contracting then relaxing the muscle before your stretch • Consider contracting the atagonist (opposite) muscle while you stretch • Start slowly Guidelines for Flexibility Exercises continued…

  9. example stretches

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