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Name:
Period:
Date:
Flexibility
Flexibility is the ability to move your joints through their full range of
motion. The more flexible you are, the easier it is to move your body.
Exercise and stretching will help your body become more flexible.
Who can become flexible???
Anyone…but your flexibility depends on 6 factors:
1. age, gender, genetics, muscle/fat, body temp, tend/lig/joints
2.
5.
3.
6.
4.
A joint is a place where __________ meets bone and movement
occurs.
3 kinds of joints in the body are:
1.
2.
3.
Why is it important to be flexible???
1.
2.
Name:
Period:
Date:
Stretching
Stretching helps you become more flexible and also helps prevent
injuries during physical activity.
Stretching can be dangerous, so follow these guidelines
everytime you stretch:

Before stretching, it's important to warm up the muscles and
joints. Stretching cold, tight muscles can lead to injury.

You should perform dynamic stretches before a workout and
static stretches after a workout and regularly throughout the
week.

Static stretching is a slow, gentle stretch of the muscle that is
held in a lengthened position for 10 to 60 seconds.
(example: triceps stretch, hamstring stretch, calf stretch)


Dynamic stretching uses momentum with a controlled swing
(not bounce) to increase the range of motion in a controlled
manner.
(example: arm circles, jumping jacks, high knees)

Do not perform ballistic stretching.

Ballistic stretching uses bouncing in an attempt to force a joint
beyond its normal range of motion.
(example: bouncing repeatedly to try to touch your toes)
Review:
F = Everyday
I = Dynamic stretching before workout and static stretching after
T = 5-10 minutes