Download Flexibility

Muscular Flexibility
Dr. Ayers
HPER 2150
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Flexibility Defined
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Flexibility
– “The ability to move a joint through its
complete range of motion (ROM)” (ACSM,
2000)
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Laxity
– “The degree of abnormal motion of a given
joint” (Heyward, 2002)
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Hypermobility
– Excess ROM at a joint (Heyward, 2002)
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Types of Stretching
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Active
– Self-stretching
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Passive
– Partner provides force of stretch
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Static
– Slow, sustained stretch held for 10-30 sec
– Preferred in Physical Education settings
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PNF
– Combo active/passive techniques
– NOT for children 6-10 yrs
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Ballistic/Dynamic
– Quick movements, bouncing, using momentum
– Reserve for those 15+ yrs
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Flexibility Benefits
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Decreased muscle tension/Increased relaxation
Greater ease of movement
Improved coordination
Increased ROM
Reduced risk of injury
Better body awareness and postural alignment
Improved circulation and air exchange
Smoother and easier contractions
Decreased muscle soreness
Prevention of low back pain/spinal problems
Improved personal appearance/self-image
Improved development/maintenance of motor skills
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Factors Limiting Flexibility
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Muscle temperature
Age and gender
– Children > adults
– Females > males
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Tissue interference
– Excess body fat
– Excess musculature
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Pain
Poor coordination/strength during active
movement
Muscle tension
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Teaching Guidelines for
Flexibility
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Choose type of stretch to meet Ss’ needs
Static stretching is preferred in PE
Regularly practice stretching (daily) in PE
and provide instruction (definitions,
concepts, safety, etc.)
Proper form/technique are essential
Flexibility no time for “horse play”
Stretching NOT competitive
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Training Principles
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Static stretches should be held to the
point of mild discomfort
“No pain, no gain” is INAPPROPRIATE!
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Training principles
– Frequency: Daily (min 3x/wk)
– Intensity: To point of mild discomfort
– Time: 10-30 sec
– Type: Static, PNF, partner, etc.
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Table 7.1 (p. 116)
– Application of FITT guidelines to flexibility
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Safety Guidelines
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Warm-up with whole-body activity first
Use slow, controlled movements
Hold each stretch 10-30 seconds (mild discomfort)
Avoid/Limit locking joints
Listen to your body; don’t force stretches
Do not allow Ss to hyperflex (bend from
waist) or hyperextend spine [disc integrity]
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Contraindicated Exercises
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Appendix D p. 285-289
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