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Unit 5

Unit 5. Flexibility . Objectives. Recall the different types of stretches Understand and locate the different types of joints Understand the importance and benefits of flexibility training Apply principles of training to flexibility. Terms.

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Unit 5

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  1. Unit 5 Flexibility

  2. Objectives • Recall the different types of stretches • Understand and locate the different types of joints • Understand the importance and benefits of flexibility training • Apply principles of training to flexibility

  3. Terms • Joint – the point at which two bones come together • Tendon – connective tissue that anchors muscles to bones • Muscle – meaty tissue that surrounds bones • Ligament – strong fibrous tissue that attaches one bone to another

  4. Terms • Static Stretching – the slow movement of a muscle to the stretching point at which it is held for 15 sec. • Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum • Dynamic Stretching – stretching done in a continuous, slow, and controlled manner • Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit

  5. Types of Stretches • Safe • Static • - Most common Stretch • - held for 15-30 sec. • - stretch after a warm-up • Dynamic • - Growing in popularity • - Continuous movements • - Ex. Lunges, Sumo/groin stretch

  6. How does this work? • Picture of a muscle spindle • Because the Intrafusal Fibers run lengthwise, they can detect stretch in the muscle. • When this happens, the send a signal via the Afferent fibers for the muscle to contract, protecting the muscle from damage.

  7. How does the muscle relax? • Golgi Tendon Organ: the function of this organ is to send a signal to the muscle spindle to relax. • The primary difference between the GTO and the IF is that IF fibers facilitate contraction, while the GTO inhibits contraction! • Thus the GTO may provide a protective mechanism that prevents damage to muscle tissue or a joint during extreme contractions, or stretching.

  8. Types of Stretches • Unsafe • Ballistic Stretches • - Jerky movements • - Ex. windmill • - exceeds stretchable limits • - pulls muscles • Isostatic Stretches • - Partner Stretching • - Partners do not know how much pain you are actually in

  9. Joint Types • Pivot • Rotating motion • Neck • Hinge • Back and Forth motion • Knee • Ball and Socket • Multi directional motion • Hips and Shoulders • Gliding • Sliding motion • Wrists and Ankles

  10. Joint Parts • Ligament – • Does what? • Tendon – • Does What • Muscle -

  11. Benefits of Flexibility • Reduces Injuries • You should stretch any muscle that you exercise • Prevents Post-exercise Pain • Very important to warm-up and cool-down • Reduces chance of low back pain • Very common especially as you get older • Helps Prevent Environmental Tension • Relaxes tense muscles • yoga

  12. Principles of Training for Flexibility • Principle of Overload • Increase Frequency, Intensity, or Time • Principle of Progression • Same as overload, increase in Frequency, Intensity, or Time • Principle of Specificity • You are only going to improve the flexibility of the muscles that get stretched

  13. F.I.T. For Flexibility • F-Minimum of three times per week • - daily is best • I-Beyond normal muscle length or to mild tension • T- Static – 15-30 sec. per stretch - Dynamic - 10 to 20 reps.

  14. Unit 5 Flexibility Unit 5 Test

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