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Basics of Flexibility

Basics of Flexibility. Chapter 11. What is Flexibility?. Flexibility Video Flexibility- a joints ability to move through its full range of motion Range of Motion- the degree of motion allowed around a joint. Factors Affecting Flexibility. Heredity Gender

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Basics of Flexibility

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  1. Basics of Flexibility Chapter 11

  2. What is Flexibility? • Flexibility Video • Flexibility- a joints ability to move through its full range of motion • Range of Motion- the degree of motion allowed around a joint

  3. Factors Affecting Flexibility • Heredity • Gender • Females over males, especially in hips • Age • Younger over older • Elasticity- the ability of the muscles and connective tissues to stretch and give • Body Temperature • Importance of warming up

  4. Factors Affecting Flexibility • Injuries • Scar Tissue • Percentage of Body Fat • Lean over Fat Mass • Activity Level • Most significant. As activity level increases as does flexibility

  5. Lower Back Pain • In fact, 31 million Americans experience low-back pain at any given time.* • Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.

  6. Rules for Correct Lifting • Plan ahead, get people to help • Position your body close to the object • Place your feet shoulder width apart • Bend your knees, tighten your stomach • Use your legs to lift the load • Keep knees slightly bent when walking with the object • Lift slow

  7. Posture and Low Back Pain • Posture- the alignments of the body’s muscles and skeletons as they provide support for the total body • Static Posture- posture your body exhibits while in a resting position • Dynamic Posture- posture you body exhibits when you move or prepare to move

  8. Questions 1. What is flexibility? 2. List and Explain 2 types of posture 3. Respond: • “I am a well-conditioned 16 year old, so I don’t need to worry about my posture.” What are the potential dangers of this attitude.

  9. Benefits of Flexibility • See Handout

  10. Hyperflexion and Muscle Imbalance • Hyperflexibility- excessive amount of flexibility • Hyperflexion Video • Muscle imbalance- a condition in which one muscle group becomes too strong in relation to a complementary group. • Occurs when FITT is misapplied • Core Stability- stretching and strengthening the muscles around the spine

  11. Flexibility FITT Principle • Frequency- A minimum of 3 days per week, preferably daily • Intensity- Slight discomfort but NOT pain • Time- 20-30 seconds per stretch repeat 3 times per stretch • Variety of stretches for all muscle groups • Question: • How can you achieve overload in a stretch program?

  12. Principle of Progression • Rate at which you modify FITT depends on fitness level • Should progress slowly

  13. Types of Stretches • Static- slowly smoothly and in a sustained fashion • Ballistic- quick up and down bobbing, where stretches are held very briefly • Reflex-Assisted Stretching- stretching movements that challenge the reflex to adapt • Plyometrics • Passive Stretching- stretching against a counterforce with little or no movement

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