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How Flexibility Works

How Flexibility Works. Flexibility is the range of motion of a joint Five main structural limitations to movement: The shape of bones Stiff muscles Connective tissues (ligaments & cartilage) Tendons Tight skin

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How Flexibility Works

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  1. How Flexibility Works • Flexibility is the range of motion of a joint • Five main structural limitations to movement: • The shape of bones • Stiff muscles • Connective tissues (ligaments & cartilage) • Tendons • Tight skin • Additionally, the stretch reflex limits flexibility, since the muscle shortens rather than lengthens

  2. The Knee Joint Figure 5.1

  3. Benefits of Flexibility • Increased joint mobility • More efficient body movement • Better posture • Prevents lower back pain

  4. Evaluating Flexibility No single test can measure total body flexibility • Sit-and-reach test: • Measures ability to flex the trunk • Focuses on lower back muscles & hamstrings • Shoulder flexibility test: • Measures range of motion at the shoulder

  5. Techniques to Increase Flexibility Dynamic Stretching • Useful for some athletes • Fluid, exaggerated movements Ballistic Stretching • Rapid, forceful, bouncing movements • More likely to cause injury Static Stretching • Most effective method for most people • Slow lengthening of muscles, held for fixed periods Proprioceptive Neuromuscular Facilitation (PNF) • Series of motions combining stretching with contraction and relaxation of muscles • Relies on contract-relax (CR) and contract-relax/antagonist contract (CRAC) stretching

  6. Partner-Assisted Stretching Figure 5.3

  7. Applying the FIT Principle to a Flexibility Exercise Prescription • Prescription will vary depending on initial flexibility level • Exercises should be static or PNF stretches • Recommended sample program might include: Starter phase: Frequency: 1 session Intensity: 5 minute session / hold for 15 seconds/ mild discomfort Time/Duration: 1 week Slow progression phase: Frequency: 2-5 sessions per week / add one session per week Intensity: 10-30 minute sessions/ hold for 20-30 seconds (add 5 seconds per week)/mild discomfort Time/duration: 6-12 weeks Maintainence phase: Frequency: 4-5 sessions per week Intensity: 30 minute sessions/hold stretches up to 30 seconds Time/duration: start after about week 7 depending on progress

  8. Sample Flexibility Program Table 5.2

  9. Maintaining Flexibility • Make a commitment to regular stretching • Use time management • Set aside time for 3-5 sessions per week • Stick to your schedule • Build in stretches during everyday activities • Make it fun: listen to music, watch TV

  10. Summary • Flexibility is the range of motion of a joint • Improved flexibility has many benefits • Five limits to flexibility are bone shape, muscle ability, connective tissue within joints, tendons, and skin • The stretch reflex (contraction) can be avoided by slow stretching • Safe stretching include static and PNF stretches

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