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Fitness for Life Chapter 10 Flexibility

Fitness for Life Chapter 10 Flexibility. Flexibility Facts and Improving Flexibility Pgs 155-165. What is Flexibility?. Flexibility is the ability to move your joints through a full range of motion (ROM) A joint is a place in the body where two bones come together

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Fitness for Life Chapter 10 Flexibility

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  1. Fitness for LifeChapter 10 Flexibility Flexibility Facts and Improving Flexibility Pgs 155-165

  2. What is Flexibility? • Flexibility is the ability to move your joints through a full range of motion (ROM) • A joint is a place in the body where two bones come together • Joints include the ankles, knees, hips, wrists, elbows, and shoulders

  3. Benefits of Good Flexibility • Everyone needs flexibility for health and mobility • Dancers and Gymnasts need more for their routines • Good flexibility improves the performance of athletes

  4. Benefits of Flexibility • Stretching helps prevent injury and muscle soreness • Stretching can relieve muscle and menstrual cramps • Stretching improves posture

  5. Body Build and Flexibility • Anatomical differences can affect flexibility • Gender (females are usually more flexible than males) • Age (younger people are usually more flexible than older people)

  6. Hypermobility(Double-Jointed) • Having an unusually large range of motion • The ability to extend a joint past a straight line

  7. Balancing Strength and Flexibility • Strength and flexibility exercises should be done together • Exclusive strength exercises can lead to loss of motion (muscle-bound) • Exclusive flexibility exercises can make joints susceptible to injury

  8. Fitness Principles • Overload: stretch muscles longer than normal to increase flexibility (you should feel tightness or a pull) • Progression: as you gain flexibility, gradually stretch further and increase the time you hold the stretch • Specificity: flexibility exercises improve only the specific muscles and the specific joints that you stretch

  9. Range of Motion (ROM) Exercises • ROM exercises maintain what you already have • Believed to be the safest ways to stretch during warm-up

  10. Static Stretching • Static Stretching is stretching slowly as far as you can without pain, until you feel a sense of pulling or tension. Hold for at least 15 seconds • Static Stretching can increase flexibility and is safer than other types of stretching

  11. PNF Stretching • PNF (proprioceptive neuromuscular facilitation) is a technique used by therapists • It involves static stretching and muscle contraction • PNF involves contracting the muscle before you stretch it (CRAC)

  12. Ballistic Stretching • Ballistic Stretching is a series of quick but gentle bouncing or bobbing motions that are not held for a long time • Should be done carefully so not to overstretch and cause injury • Ballistic stretching is more appropriate for higher level athletes

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