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FLEXIBILITY

TERM
 Flexibility- The ability to
move a joint through the
full range of motion.
WHY IS FLEXIBILITY IMPORTANT?

Reduces risk of injury

Reduces muscle soreness

Reduces muscle tension


WHY IS FLEXIBILITY IMPORTANT?

Provides good posture

Enhances body
awareness
WHY IS FLEXIBILITY IMPORTANT?

Increases mental and


physical relaxation
Increases ability to
perform skilled
movements
HOW CAN FLEXIBILITY BE
IMPROVED IN THE 3 STAGES OF A
WORKOUT?

1. WARM UP

2. ACTIVITY/WORKOUT

3. COOL DOWN
WARM-UP
 Warm-Up
– Joint Rotation
– Aerobic activity

Purpose: Increase core temperature and get


muscles ready to be stretched
ACTIVITY/WORKOUT
– Dynamic Stretching- Any activity that
includes controlled leg and arm
movements through a full range of
motion can improve flexibility

– Example- lifting weights, running,


throwing, bounding
Cool Down
 Slow body down
– walking, light jogging

 Static stretching
– Stretch to point of slight discomfort

– Hold 10 to 30 seconds
TYPES OF STRETCHING
 Static

 Dynamic

 Ballistic
MUSCLES THAT NEED THE
MOST STRETCHING

 Pectorals (Chest muscles)


 Deltoids (Front of shoulder)
 Hip Flexors (Front of Hip
Joint)
 Hamstrings (Back of Thigh)
 Adductors (Inside of Thigh)
 Gastrocnemius (Calf
Muscles)
 Erector Spinae (Lower
back)
FLEXIBILITY ISSUES
HYPERMOBILITY
 The ability to move certain joints beyond
straight (may be prone to injury)
JOINT LAXITY
 When a joint
allows bones
to move in
ways not
intended
(looseness)
ARTHRITIS
A disease in which the joint
becomes inflamed.
 43 million Americans
.

FITT PRINCIPLE
FREQUENCY

At least 3 days a week.


INTENSITY
Stretch to slight discomfort, not
to pain.
TIME
Each stretch is done for 10 to
30 seconds. Rest 10
seconds and repeat.
TYPE
Stretch all body parts starting from
one end of your body and working
to the other end. Be sure to stretch
muscles you will be using in the
activity.
FLEXIBILITY PRINCIPLES
OVERLOAD

Stretching muscles
further than normal
PROGRESSION

 As flexibility improves,
increase time, stretch
further, and more frequently
SPECIFICITY

 Flexibilityonly improves in
the joints you stretch
MAINTAINING FLEXIBILITY

 Must continue to stretch or


gains will be lost
CONCLUSION
 Whyis Flexibility the most ignored
component of fitness?

 How will ignoring flexibility effect


your long-term health?

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