Maximize Your Flexibility: Essential Guide to Joint Health and Movement

1. Chapter SixFlexibility The rubber band theory applies to each of us; we will be no good until stretched.

2. Objectives • How is joint movement limited? • Why is flexibility important? • What is the difference between static stretching and dynamic stretching? • How may the training principles be applied to improve flexibility?

3. Objectives • What safety precautions should be taken when you are engaging in flexibility exercises? • How is flexibility evaluated?

4. Chapter 6 Value • Flexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity. • It is important that you stretch to increase the length of both your muscles and tendons. The more range of motion you have, the more your joints can move without injury. • Stretching will not only help reduce the chance of injury, minimize muscle soreness, stimulate blood flow, it is also a great stress reliever.

5. Vocabulary joint— point at which 2 bones come together strong, fibrous tissue which attaches one bone to another meaty tissue surrounding bones soft tissues that anchor muscles to bones slowly moving a muscle to its stretching point and holding the position for 15 seconds stretching done in continuous, slow, and controlled manner ligament— muscle— tendon— static stretching— dynamicstretching—

6. Vocabulary stretching that involves bobbing, bouncing or jerky movements which use the body's momentum form of stretching in which a partner pushes the body beyond the initial limit ballistic stretching— isostatic stretching—

7. Evaluate Goals

8. What Is Flexibility? • The ability to move body joints through a full range of motion.

9. Joints of the Human Body • Point at which 2 bones come together • Types • Pivot • Gliding • Hinge • Ball and socket Vocabulary

10. Joints of the Human Body

11. Joint Movement • Direction is limited by bone structure and can’t be modified • Range of motion is limited by soft tissue and is modifiable through flexibility exercises Objective 1 of 2

12. What Limits Flexibility? • Ligament — strong fibrous tissue that attaches one bone to another • Muscle — meaty tissue surrounding bones • Tendon — anchors muscle to bone Vocabulary Objective 2 of 2

13. Why Is Flexibility Important? • Needed in daily living • Reduces chance of injury • Increases capacity of joint to move • Prevents muscles from shortening • Helps relieve muscle soreness Objective 1 of 2

14. Why Is Flexibility Important? • Helps reduce chance of developing low back pain • Helps relax muscle tightness from injury, fatigue, and emotional tension Objective 2 of 2

15. Types of Stretching • Static — slowly move muscle to stretching point • Dynamic — continuous, slow and controlled • Ballistic — bouncing, jerky movement using body’s momentum • Isostatic — use a partner to stretch beyond your limit Vocabulary Objective

16. F.I.T. Applied to Flexibility • Increase overload by increasing: • Frequency - number of sessions per day or week • Intensity - distance the muscle is stretched • Time - length of time the position is held, or number of repetitions and sets Objective 1 of 3

17. Principle of Progression • Gradually increase overload by increasing frequency, intensity or time of the exercise Objective 2 of 3

18. Principle of Specificity • Stretching exercises will improve flexibility only in joints exercised • Flexibility is specific to each: 1. Individual 2. Joint 3. Sport Objective 3 of 3

19. Flexibility Safety Precautions • Unsafe flexibility exercises • Avoid ballistic stretching • Don’t use a partner to stretch • Start at your appropriate level and progress slowly • Stretch by what feels comfortable to you — don’t follow others • Combine cardiovascular, muscular strength and endurance exercises to prevent imbalance. Objective

20. Flexibility Assessment • Before beginning testing: • Always warm up • Avoid ballistic stretching • Move in a slow, controlled way Objective

21. Flexibility Assessment • Tests • Sit-and-reach • Shoulder lift • Broomstick dynamic flexibility Vocabulary Objective

22. Flexibility Minimum principles of training guidelines • Frequency - at least 3 times per week • Intensity - stretch slowly until mild tension is felt • Time - static: hold stretch for 15 to 30 sec

23. Setting Flexibility Goals Lesscloseexceeds Difference between <10cm >1 to 10 cm at or above Test score & health standard standard Recommended range 5 to 15cm 1 to 4 cm 0 to 2 cm

24. Flexibility Exercises • Upper body and torso • Neck • Triceps • Chest and biceps • Shoulder • 3-prong support side stretch

25. Flexibility Exercises • Lower back stretch • Hamstring • Groin • Quadriceps • Calf • Achilles tendon • Shin

26. Harmful Stretching Positions • Head circles • Arm circles • Plow • Sitting quadriceps stretch • 4-count toe touch • Hurdle stretch • Deep knee bends

27. Record Progress toward Goal

28. Summary • Flexibility is the ability to move body joints through a full range of motion • The direction of joint movement is limited by the way it is structured • Four types of stretching • Flexibility is limited by soft tissue which includes ligaments, muscles, and tendons

29. Objectives How is joint movement limited? Why is flexibility important? What is the difference between static stretching and dynamic stretching? How may the training principles be applied to improve flexibility?

30. Objectives What safety precautions should be taken when you are engaging in flexibility exercises? How is flexibility evaluated?

31. Study Question • Stretching exercises will help A. Avoid injuries B. Build strength C. Develop cardiovascular endurance D. None of the above Answer

32. Study Question • Joints can be prepared for vigorous physical activity by doing A. Push-ups B. Sit-ups C. Stretching D. Weight training Answer

33. Study Question • Muscles and other connective tissues should be stretched A. 3 times per week B. Only before jogging C. Once a week D. When it is cold Answer

34. Study Question • To increase flexibility, you must overload the muscle by: A. Increasing your running distance B. Lifting heavy weights C. Performing isometric exercises D. Stretching farther than normal Answer

35. Study Question • Which exercise below is a safe exercise for developing flexibility? A. Achilles tendon stretch B. Deep knee bends C. Four-count toe touch D. Hurdle stretch Answer