PERSONAL FITNESS UNIT 4

Flexibility

UNIT OBJECTIVETo help students understand the importance of flexibility, proper stretching

techniques, the different types of stretching techniques, and how to properly warm-up as a means to incorporate this into their Individual Fitness Plans

• The ability to move a joint through a full range of motion.

• ROM is the amount of movement that you can make at a joint.

FLEXIBILITY

FLEXIBILITY IS…

Adaptable-Flexibility can increase to a regular program of stretching. Inactivity will lead to a decrease in flexibility.

Specific-Each muscle or joint has its own flexibility. Just because you are flexible in one joint does not mean you are flexible in another joint.

Benefits of Good Flexibility

• Prevent Injuries

• Decrease Muscle Soreness

• Improve Performance

• Relief of Aches and Pains

Joint Health

Good Posture

Relaxation

Prevent Lower Back Pains and Injuries

Types of Flexibility

Static-Most common, holding a stretch at the end of a joints range of motion.Stretch to a gradual pull and hold for 10-30 seconds.

Dynamic Stretching

• Taking muscles through a large range of motion in a steady and rhythmical way.

https://www.youtube.com/watch?v=jIV2YQmmCoQ

Proprioceptive Neuromuscular Facilitation

PNF-Partner assisted stretching where a muscle contraction is followed by relaxation and a further stretch.

Ballistic Stretching

• Uses the momentum of a moving body part or limb to force a joint beyond its normal range of motion.

• This method of stretching is DANGEROUS and can lead to injury. Not to be confused with dynamic stretching.

Active vs. Passive Stretching

• Active-assuming a position and holding it with no assistance other than the strength of your agonist muscles.

• Passive-assuming a position and holding it with the assistance of some other body part or outside force.

Muscle Fibers

• Slow Twitch-They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Ex: marathons

• Fast Twitch- Produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Ex: Sprint

Flexibility Guidelines

Stretch when muscles are warm

Stretch to the point of mild discomfort, not pain

Hold for 10-30 seconds

Rest for 30-60 seconds

Repeat

Stretch both sides of body

Increase intensity and duration over time

Improved flexibility takes TIME!!!

Stretching is non-competitive