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Flexibility = The ability to move body joints through a full range of motion. Different joint types give different ranges of motion (wrist, neck, hip, back, knee, elbow, etc…) Range of Motion (ROM) is limited by: Ligaments = Attach Bones to Bones Muscle = Surrounds and moves Bone Tendons = Attach Muscle to Bone Why is flexibility important? 1. 2. 3. 4. Reduces injury / Increases mobility Prevents post-exercise pain Reduces lower back pain/menstrual cramps Helps relieve emotional tension How is flexibility affected with age or inactivity? Loss of function (ROM) with inactivity Loss of function (ROM) with age Types of Stretching 1. 2. 3. 4. 5. Static = Slow and hold for 10-30 seconds, 1-4 repetitions Dynamic = Moving stretch through full ROM –swinging and moving the body to stretch Ballistic = Bouncing and bobbing to reach stretching point (this stretch is not recommended). Passive = Slow and hold for 10-30 seconds, but someone assists you by pushing or pulling you. Proprioceptive Neuromuscular Facilitation (PNF) = method of stretching based on the principle that paired muscle groups (agonists & antagonists such as quadriceps/hamstrings) should be worked together so the stretch reflex is lessened & flexibility is more easily improved. Application of Training Principles 1. The Principle of Overload = Stretching farther than normal - go through a full range of motion. a) Frequency = at least 3x/week (every other day) to daily –stretch both prior to and after exercise. b) Intensity = Feel tension in the muscle, but not pain c) Time = 10-30 seconds or increase the number of repetitions d) Type = One should do static type stretching if possible as it is the safest Safety Concerns: Always perform a general warm-up before stretching DO NOT: Stretch swollen joints, or joints that are hyper mobile (unstable). DO NOT: Stretch until you feel pain. DO NOT: Hold your breath when stretching…exhale as you stretch. Avoid dangerous exercises: Avoid rolling your head and neck in a full circle, tipping your head backwards to stretch your neck, backbends (unless you are a trained gymnast), and bouncing type stretches. 2. The Principle of Progression = Gradually increase your exercise intensity. Increase intensity by stretching farther, and holding longer as you gain flexibility. 3. The Principle of Specificity = Flexibility exercises improve only the specific muscles at the specific joints that you stretch. To develop overall flexibility, you must stretch all the muscles that need stretching. Women are generally more flexible than men, and young people tend to be more flexible. What you do determines what your flexibility is like Poor posture – hunched over, slouching in chair, head down…can result in permanent damage.