Download Flexibility Lecture Notes

Flexibility = The ability to move body joints through a full range of motion.
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Different joint types give different ranges of motion (wrist, neck, hip, back, knee, elbow, etc…)
Range of Motion (ROM) is limited by:
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Ligaments = Attach Bones to Bones
Muscle = Surrounds and moves Bone
Tendons = Attach Muscle to Bone
Why is flexibility important?
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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?
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Loss of function (ROM) with inactivity
Loss of function (ROM) with age
Types of Stretching
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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:
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Always perform a general warm-up before stretching
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DO NOT: Stretch swollen joints, or joints that are hyper mobile (unstable).
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DO NOT: Stretch until you feel pain.
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DO NOT: Hold your breath when stretching…exhale as you stretch.
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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.
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Women are generally more flexible than men, and young people tend to be more flexible.
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What you do determines what your flexibility is like
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Poor posture – hunched over, slouching in chair, head down…can result in permanent damage.