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Principles of Flexibility

Principles of Flexibility. Chapter 8 and 9. What is Flexibility?. Definition: The range of motion (ROM) of a single joint (i.e., knee) or a series of joints (i.e., spine) Flexibility is joint specific Total body flexibility is hard if not impossible to determine.

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Principles of Flexibility

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  1. Principles of Flexibility Chapter 8 and 9

  2. What is Flexibility? • Definition: The range of motion (ROM) of a single joint (i.e., knee) or a series of joints (i.e., spine) • Flexibility is joint specific • Total body flexibility is hard if not impossible to determine

  3. Two Subdivisions of Flexibility • Active Flexibility • Dynamic • ROM created by muscle • Passive Flexibility • Static • ROM created by someexternal force • Is typically greater than active flexibility

  4. Benefits of Flexibility • Increased mobility • Reduce muscle soreness (fatigued muscles tend to shorten) • Reduce risk of low back pain • Improves posture • Coordination • Reduces risk of injury • May allow for improved athletic performance • Relieves stress and tension

  5. Factors That Influence Flexibility • Genetics • Joint Structure (shoulder, knee) • Sedentary living • Soft Body Tissue • Muscle, connective, fat, scar • Age (tie shoes) • Gender • Muscle Temperature (next slide) • Pregnancy

  6. Muscle Temperature • Warm - up before stretching • Optimal temperature for muscle elongation: 102 -110 F (connective tissue becomes softer) • Soft tissue temperature changes can increase or decrease flexibility by as much as 20%

  7. Two Types of Elongation Of Soft Tissue • Elastic Elongation • Plastic Elongation

  8. Elastic Elongation • Definition: A temporary increase in the length of soft tissue

  9. Plastic Elongation • Definition: permanent lengthening of soft tissue • Does not result in a change in the elastic properties of the connective, ligament, or capsular tissues.

  10. Elastic Elongation Leads To Plastic Elongation • Example

  11. Three Types of Stretches • Static Stretching (Slow Sustained Stretching) • Dynamic or Ballistic Stretching • Proprioceptive Neuromuscular Facilitation (PNF)

  12. Static Stretching (Slow Sustained Stretching) • Most common • Most often recommended • Associated with limited muscle soreness • May help reduce muscle soreness • Associated with little risk of injury

  13. Static Stretching Cont’d • Stretch the muscle to the point of slight or mild discomfort (overload) • Hold each stretch for 10 to 30 seconds • Repeat the stretch 4 times • Flexibility exercise sessions should occur 3 to 5 times per week

  14. Dynamic or Ballistic Stretching • Most dangerousof the stretching procedures • Involves the use of repetitive, bouncing. • Virtually abandoned • May lead to soreness and muscle injury

  15. Proprioceptive Neuromuscular Facilitation (PNF) • Involves: • Isometric contraction • Contraction and relaxation phases (stretch phase) • Normally performed with a partner • Hold the isometric contraction 6 seconds • Repeat 4 times each session • 3-5 times per week

  16. Contraindicated Movements

  17. Contraindicated Movements

  18. Contraindicated Movements

  19. Contraindicated

  20. Contraindicated

  21. Contraindicated

  22. Other Precautions • Avoid deep knee squats or lunges • Avoid waist circles • Avoid backbends

  23. Recommended Stretching Activities Are Included in Chapter 9

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