Flexibility/StretchingBy: Kevin Williams

Flexibility Terminology

- Flexibility Vocabulary

Warm upFlexibility

Range of Motion(ROM)Flexion

ExtensionAbductionAdductionRotation

Static StretchingDynamic Stretching

FITT PrincipleCool Down

Flexibility Definition: Flexibility is the ability to move joints and muscles to their maximum range of motion. A person’s flexibility can be maintained or increased by proper stretching.

-Flexibility is joint specific, meaning that you must work all major joints in your body, not just a few. There three types of joints in the body: Fibrous (immoveable), Cartilaginous (partially moveable) and the Synovial (freely moveable) joint.

What is a muscle?

- a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body.

Range of Motion• The full movement potential of a joint, usually its range of flexion and

extension measured in the degrees of a circle.

Why Warm-Up?• Prepares your body physically and psychologically • Increases blood flow to your muscles and increases your body

temperature.– Achieve your best performance – Reduce the risk of injury

How do you Warm-Up?• The warm-up should last about five minutes.• Slow walking is a good warm-up for a moderate-paced walk.• Brisk walking is a good

warm-up for more vigorous

activity.

Benefits of Having Good Flexibility 1. Maintain normal joint motion

2. Greater resistance to lower back and spinal column problems.

3. Better Posture

4. Improved personal self image

5. Improved circulation

6. Enhanced coordination

7. Reduced muscle tension and stress

8. Improved spinal mobility in older adults

9. Reduces muscle spasms & soreness

Common Movements for Stretching• Flexion- The bending of a joint so that the bones forming

the joint are brought closer together.• Extension-The bending of a joint so that the bones forming

the joint are moved farther apart or straightened.• Abduction- the movement of a limb or other part away from

the midline of the body, or from another part.• Adduction- Movement of a limb toward the midline of the

body. The opposite of adduction is abduction.• Rotation- is rotation of an entire limb laterally (away from

the body) or medially (towards the midline of the body).

Static = without movement, the ability to hold an extended position at one end in a joint’s range of motion- Safe and less likely to cause injury, stretch slowly until tension, hold

stretch for 15 - 30 sec., relax the muscle , increase stretch a bit more. Repeat 2-4 times, 3 times a week.

Examples: shoulder stretch, side bends, groin stretch(butterflies).

Two Types of Flexibility Used in our class

Dynamic = ability to move a joint through its range of motion with little resistance, important for daily activities and sports.- Dynamic stretching involves repeated, fluid, gentle,

movements that create mild tension, but are not painful or exhaustive. Dynamic stretching is typically used during warm up and cool down periods

- Examples: High knees, power skips, carioca.

What Determines Flexibility?• The flexibility of a joint is affected by the following:

– Joint Structure (cannot be changed)• Hinge joint• Ball and socket• Heredity plays a part in joint structure and flexibility

– Muscle Elasticity and Length• Collagen- is the tough protein that helps build connective tissues such as tendons,

bones, and ligaments.• Elastin- a protein constituting the basic substance of elastic tissue• Elastic elongation- : Temporary change in the length of the muscles, tendons, and

supportive connective tissues. • Plastic elongation- Long term change in the length of the muscles, tendons, and

supportive connective tissues – The Nervous System

• Proprioceptors- neuromuscular receptors that register stimuli, such as stretch, tonicity, and movement within muscles. © 2011 McGraw-Hill Higher Education. All rights

reserved.

Applying the FITT Principle to Develop FlexibilityFrequency: 2-3 days per week (minimum)Intensity: Stretch to the point of mild discomfort, not painTime: Hold stretches for 15-30 seconds and perform 2-4 timesType: Stretching exercise that focus on major joints

Exceptional repetitions for stretching• Definition

– The number of times each stretch is performed.• Goal

– 4 to 5 repetitions for each exercise.– Subject each muscle to at least 1 exercise.– Hold each stretch for 10-30 seconds.– Aim to hold the stretch for 60 seconds as flexibility improves.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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Alternative Methods of Stretching

Pilates: combines pieces of yoga, martial arts and calisthenics. Pilates improves balance, posture, flexibility, strengthens the core and teaches proper breathing.

Yoga: Yoga’s main premise is to unite the mind and body by using various body positions to improve body alignment and breathing techniques to optimize blood flow and energy to body tissues.-Helps reduce stress, improve self-control over poor habits and overall enhances well-being.

Tai Chi: is a form of martial art involving slow flowing movements. Shown to increase strength, improve balance and restore ROM using it’s basis postures.

Cool Down• Never skip this step of your workout!

Cool-Down Benefits• Slowly ending your workout gives your body a chance to:

– Relax– Decrease your heart rate– Decrease your breathing rate– Decreases muscle soreness

• Reduces potential for muscle soreness• Reduces chance of dizziness or fainting

How do you cool down?• Slow the intensity of the activity you are doing • Gradually slow your pace down to a walk• End the cool-down by doing some deep stretching.

– Focus on the muscles that you were using during your workout, this will help reduce the incidence of stiffness or soreness later. Also stretch other portions of your body.

– Each stretch should last 20-30 seconds and be repeated.

What are the keys to flexibility?A. Stretching properly with the correct form.

B. The body needs to be opened up step by step by doing the stretches in the correct order. C. Using your breathing correctly is one of the biggest parts of getting results.D. Relaxing -- never force or bounce.E. Warming up and cooling down regularly.F. Dedicate certain days to just flexibility and core strength training

Take a few minutes to finish answering the Follow Along Flexibility Worksheet.

Directions for stretching circuit-There are 21 students in this class so we will have 7 groups of three students. Each group needs to designate a person who will be the timer for the group (cell phones and watches are permitted)(the timer person still participates). Once your group is together ready to go(standing together on the black sideline where we do attendance) I will tell you which station to go to. The stretching done at your station will only take you 60 seconds. But since you have to answer what type of stretch it , fill in the muscle group or body part is associated with the task card and evaluate how flexible you thought you were for that stretch we will rotate as a class every 105 seconds. When you hear the whistle blow rotate to the next station. Extra time will be given at the end if needed. Once your group is done with the entire circuit answer the 5 questions at the bottom of the page known as the exit slip. Return to your sits on the bleachers for a short conclusion of our activity.