Aspects of Fitness

1. Aspects of Fitness Flexibility

2. Flexibility Flexibility is the range of movement across a joint. Most activities require flexibility. Having good flexibility reduces the chances of straining or pulling muscles.

3. The Effects of Flexibility on Performance In many activities flexibility is required; for example, when hurdling in athletics and when swimming back crawl. The hurdler needs hip flexibility in particular, as this will help the hurdler clear the hurdles with minimum effort and maximum efficiency. The swimmer needs back flexibility to help when pushing off, and arm and shoulder flexibility to produce a wide range of movement. The wider the range of movement the more effective the stroke.

4. Two types of flexibility There are two types of flexibility: static and dynamic flexibility: Static flexibility is necessary when you are holding a balance e.g. in gymnastics. Dynamic flexibility is a fast action that is not held for any length of time. An example would be a volley in football

5. Training to Improve Flexibility Exercises to maintain and improve flexibility are usually either static or dynamic. To improve static flexibility you would hold a stretch for at least 20 seconds. To improve dynamic flexibility you would use ballistic stretching (stretching on the move) exercises (spry session).

6. Progressively Overload Flexibility Training F.I.D. (F)REQUENCY – How often you train each week • Increase the amount of times in a week you train e.g.. from 3 to 4.

7. Progressively Overload Flexibility Training F.I.D. (I)ntensity - How hard you work in each session in each session • Jump from higher platforms • Do more jumps • Reduce rest times

8. Progressively Overload Flexibility Training F.I.D. (D)uration - How long you work for • Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

9. Monitoring the Effectiveness of Flexibility Training • It is important to monitor training: • To avoid over-training • To see if your training is working • One way to see if your training is working is to re-test yourself (Sit and Reach Test) after so many weeks of training. • Appropriate training methods will have a positive effect on performance levels specific to the activity

10. Benefits of Improved Flexibility • Improved Physical Performance and Decreased Risk of Injury A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. • Improved Skilled Performance • Improved Muscle Coordination • Increased Blood and Nutrients to Tissues This allows greater elasticity of surrounding tissues and increases performance.

11. Homework 32006 Credit Q10 • (i) Describe one method you could use to measure flexibility. Flexibility can be either static or dynamic. (2 marks) • (ii) What is meant by static flexibility? (2 marks) • (iii) What is meant by dynamic flexibility? (2 marks)

12. Homework 32006 Credit Q10 Flexibility can be an important factor for effective performance. Select an activity and a skill/technique in which shoulder flexibility is important. (i) Describe how shoulder flexibility allows you to perform this skill/technique effectively. ( 2 marks) (ii) Describe a training exercise you could use to improve your shoulder flexibility for this skill/technique. (2 marks)