f.h.s. freshmen p.e. fitness unit #4: flexibility rev:8-02 sjh
TRANSCRIPT
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F.H.S. Freshmen P.E. Fitness Unit #4:
Flexibility
Rev:8-02 SJH
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What Is Flexibility?
• Flexibility is The ability to move the body through a full range of motion without strain
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Factors that Affect Flexibility
• Heredity
• Previous Injuries – Can affect range of motion
• Gender – Females are generally more flexible than males
• Age – You usually become less flexible as you age
• Fat Tissue – A lot of fat tissue in and around the joints decreases flexibility
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Factors that Affect Flexibility• The 2 most important factors that affect
flexibility are Sedentary Living and Lack of Exercise
• With less physical activity, muscles lose their flexibility and tendons and ligaments tighten and shorten
• Lack of exercise tends to increase your fat tissue, which decreases the range of motion in your joints
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Types of Stretching
• There are three basic types of stretching
• Static
• Ballistic
• Proprioceptive Neuromuscular Facilitation (PNF)
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Static Stretching
• Static Stretching: Stretching a muscle and holding it for an extended period of time (10-60 seconds)
• Most frequently used
• Causes little pain, and has a low risk of injury
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Ballistic Stretching
• Ballistic Stretching: Exercises done with jerky, rapid, and bouncing movements
• Helps develop flexibility, but ballistic actions may cause soreness and injury
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Proprioceptive Neuromuscular Facilitation (PNF)
• PNF: Stretching technique where muscles are stretched using a contract and relax method
• This method requires the assistance of another person
• PNF stretching increases flexibility the most, but also causes the most muscle soreness
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Stretching and Low Back Pain
• Nearly 80% of the U.S. population will experience low back pain
• It is the 2nd leading cause of absence in the work force behind the cold
• 70% of all back problems are caused by weak, inflexible muscles
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How Stretching Can Help With Low Back Pain
• You can help prevent lower back pain simply by stretching certain muscles
• You should stretch hamstrings, hip flexors, and spinal erectors
• Low back pain can also be prevented by strengthening the abdominals
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General Guideline for Stretching• Frequency: Stretch 3-4 times per week
• Intensity: Stretch until you feel discomfort but not pain
• Time: Perform each stretch for a minimum of 10 seconds, and a maximum of 60 seconds
• Perform one stretching exercise for each of the major muscle groups of the body
• Stretch for 5-10 minutes
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Warm-Up
• Warm-up is the beginning part of the training session in which you prepare the body for activity.
• Proper warm-up helps prevent injuries by loosening and stretching muscle fibers and connective tissues (tendons and ligaments).
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How to use stretching in a workout
• Increase your heart rate before stretching
• Stretch muscles for 5-10 minutes
• Perform your activity
• Cool down until your heart rate has lowered
• Stretch again
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