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Unit 5. Flexibility . Objectives. Recall the different types of stretches Understand and locate the different types of joints Understand the importance and benefits of flexibility training Apply principles of training to flexibility. Terms. - PowerPoint PPT Presentation
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UNIT 5Flexibility
OBJECTIVES1. Recall the different types of stretches2. Understand and locate the different
types of joints3. Understand the importance and
benefits of flexibility training4. Apply principles of training to
flexibility
TERMS1. Joint – the point at which two bones
come together2. Tendon – connective tissue that
anchors muscles to bones 3. Muscle – meaty tissue that surrounds
bones4. Ligament – strong fibrous tissue that
attaches one bone to another
TERMS5. Static Stretching – the slow movement of
a muscle to the stretching point at which it is held for 15 sec.
6. Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum
7. Dynamic Stretching – stretching done in a continuous, slow, and controlled manner
8. Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit
TYPES OF STRETCHES Safe
Static - Most common Stretch - held for 15-30 sec. - stretch after a warm-up
Dynamic - Growing in popularity - Continuous movements - Ex. Lunges, Sumo/groin stretch
HOW DOES THIS WORK? Picture of a muscle
spindle Because the
Intrafusal Fibers run lengthwise, they can detect stretch in the muscle.
When this happens, the send a signal via the Afferent fibers for the muscle to contract, protecting the muscle from damage.
HOW DOES THE MUSCLE RELAX?Golgi Tendon Organ: the function of this organ is to send a signal to the muscle spindle to relax. The primary difference between the GTO and the IF is that IF fibers facilitate contraction, while the GTO inhibits contraction!Thus the GTO may provide a protective mechanism that prevents damage to muscle tissue or a joint during extreme contractions, or stretching.
TYPES OF STRETCHES Unsafe
Ballistic Stretches - Jerky movements - Ex. windmill - exceeds stretchable limits - pulls muscles
Isostatic Stretches - Partner Stretching - Partners do not know how much pain you are
actually in
JOINT TYPES Pivot
Rotating motionNeck
Hinge Back and Forth motionKnee
Ball and SocketMulti directional motionHips and Shoulders
GlidingSliding motionWrists and Ankles
JOINT PARTS Ligament –
Does what?
Tendon – Does What
Muscle -
BENEFITS OF FLEXIBILITY Reduces Injuries
You should stretch any muscle that you exercise
Prevents Post-exercise PainVery important to warm-up and cool-down
Reduces chance of low back painVery common especially as you get older
Helps Prevent Environmental TensionRelaxes tense musclesyoga
PRINCIPLES OF TRAINING FOR FLEXIBILITY Principle of Overload
Increase Frequency, Intensity, or Time Principle of Progression
Same as overload, increase in Frequency, Intensity, or Time
Principle of SpecificityYou are only going to improve the flexibility
of the muscles that get stretched
F.I.T. FOR FLEXIBILITY F-Minimum of three times per week
- daily is best
I-Beyond normal muscle length or to mild tension
T- Static – 15-30 sec. per stretch- Dynamic - 10 to 20 reps.
UNIT 5 TESTUnit 5 Flexibility