What is Flexibility?

• Flexibility is the ability of a joint to move through its range of motion

• Flexibility involves your bones, joints, surrounding tissue, nervous system, but most importantly your muscles

BicepMuscle

Radius Bone

Ulna Bone

Hinge Joint

Ulnar Nerve

Tendon

HumerusBone

• Flexibility is highly adaptable, and is increased through stretching exercises.

• Muscles/joints can also become less flexible (reversibility)

• Stretching is a type of physical

activity done with the intent of

improving flexibility.

Benefits of Flexibility and Stretching Exercises

• Which benefits would help you? Joint Health Protection against low-back pain and injuries Reduction of post-exercise muscle sorenessPotential relief of aches and pains Improved posture Improve athletic performance Enhances range of motion Relaxation

What Determines Flexibility #1 JOINT - Structure

A joint is where two bones come together.

3 Types of Joints Fibrous Joint (Syndesmoses) Rigid (sutures of the skull) Cartilaginous

(Synchrondoses) Allows slight movement

(pubic bones meet) Synovial Joints (Diathrodial)

Very mobile. Joints have lots of movement

Synovial Joints- Joints used in movement

Pivot Joint

Oval Ball and Socket Joint

Saddle Joint

Ball and Socket

Hinge Joint

Gliding Joint

#2 Muscle Elasticity and Length Determines Flexibility

Muscle tissue can be lengthened if regularly stretched

To increase the length of a muscle, you must stretch it more than its normal length (overload) but not over stretch it.

#3 Nervous System Activity Determines Flexibility

Muscles contain stretch receptors that control their length When a muscle is first stretched, a reflex

causes the muscle to contract, to resist the change in length.

If the stretch is maintained, the stretch reflex subsides and muscles can be stretched beyond its normal length.

15

#4 Uncontrollable Risk Factors Determine Flexibility

Age Old Vs. Young

GenderGirls Vs Boys

AND...................

Types of Stretching

Static StretchingStretching muscles until tight and hold for several secondsBallistic Stretching Quick gentle bouncing type of bobbing motion held for a few seconds PNF exercises that contract and relax at the same time

FITT FormulaF -Stretch 3-7 days per week

I – Muscles must be stretched beyond its normal length (overload). Muscles should feel tight but NOT painful.

T - Be sure to use correct technique for each stretch, hold each stretch for 10-30 seconds, and perform at least 3-4 repetitions

T- Ballistic, Static, PNF (proprioceptive neuromuscular facilitation)

Muscles Needing The “Most” Stretching

• There are hundreds of exercises that can improve flexibility

• Your program should include exercises that work all the major joints of the body by stretching their associated muscles• Chest muscles Calf Muscles• Front of shoulders Lower Back• Hip Joint Inside of thighs• Hamstrings Trunk muscles

Assessing Flexibility in Physical Education Class

• Flexibility is specific to each joint• There are no specific tests to

measure general flexibility• “Sit-and-reach” test measures flexibility

of joints in the lower back

and hamstrings• “Zipper” test measures flexibility of

joints in the shoulders• “Trunk Lift” test measures flexibility

of lower back.

Summary

• Flexibility is highly adaptable and • specific to each joint• Benefits include reducing the risk of

injury, and preventing abnormal stresses that lead to joint deteriorations

• Range of motion can be limited by joint structure, muscle elasticity, and stretch receptor activity

• Developing flexibility depends on stretching the elastic tissues within muscles regularly

Training Principles

S- SpecificityP- ProgressionO- OverloadR- ReversibilityT- Train & Maintain