Download Chapter 5 - Gordon State College

Chapter 5
Developing
Flexibility
Isn't stretching just for
competitive sports?
Flexibility
 The
ability of a joint to move freely
through its full range of motion.
https://www.youtube.com/watch?v=Xh9o9
5etgYo – video of abnormal flexibility
 Not what we is meant by full range of
motion.
Factors Affecting Flexibility
Anatomical (Structural) Factors
 Shape of bones
 Connective tissue – ligaments &
cartilage (joint capsule) (47%)
 Muscle (41%)
 Tendons (10%)
 Skin (2%)
*As you can see the muscles are a major factor
in your flexibility and you can drastically change
their ability to stretch more. Ligaments and
cartilage should not change in structure.
Benefits of Flexibility
1.
2.
3.
4.
5.
6.
7.
Healthy joints - Keeps joints lubricated.
Enhanced ability to move freely and easily enhancing athletic performance.
Stretching during warm-up decreases the risk of
injury.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Helps prevent lower back problems.
It feels good.
Preventing Lower Back Pain
1.
2.
See Figure 2 and Table 1 (pg. 114)
Guide to why strong and flexible muscles in the
hip/lower back region will help decrease the
changes of lower back pain.
Preventing Poor Posture
1.
2.
Review this section.
Look at Laboratory 1 to evaluate your posture.
Evaluating Flexibility

Is not joint specific. Flexibility is muscle specific.

You are trying to improve/test the flexibility in a muscle.
Example; your right shoulder may have more range of
motion than your left shoulder because those muscles
are more flexible.
1.
Sit & Reach Test https://www.youtube.com/watch?v=lv_D8NnKdw
Running Flexibility Test https://www.youtube.com/watch?v=pjRmW837T
h0
Shoulder Flexibility Test https://www.youtube.com/watch?v=DUtHU3C1B
sE
These are just a few of the self tests that are
available.
2.
3.

Designing a Flexibility Program


Evaluate your flexibility so you can set goals.
Dynamic vs static.
https://www.youtube.com/watch?v=Lt6YvDaFmPU
Dynamic or Ballistic
 Range of motion that is achieved through
moving a limb to its limits in a quick fashion.
 Associated with increased muscle soreness
and the stretch reflex.
 Used more in athletic competition. Not
recommended for personal fitness
programs due to risk of injury.
Static
 Range of motion that is achieved through
slow controlled stretching.
 Most commonly used and recommended
type.
PNF Stretching or PNF: PartnerAssisted Stretching





https://www.youtube.com/watch?v=PhfbsLEPus0
Proprioceptive neuromuscular facilitation (PNF) uses the
nervous and muscular systems to facilitate stretching.
PNF utilizes the inverse stretch reflex to relax the target
muscle.
PNF stretch: perform a 10-30 second static stretch, then
contract the muscle for 6 seconds to produce fatigue, and
then relax while a partner stretches your limb for 10-30
seconds.
For safety be sensitive to your partner’s needs and flexibility
level.
Stretch Reflex
 https://www.youtube.com/watch?v=Ya-
3XHBWDqs
 Involuntary contraction of a muscle due
to rapid stretching of that muscle.
 So that’s why my leg jerks when the Dr.
taps my knee.
 Helps prevent muscle and tendon
damage.
 The reason muscle stretching must last
long enough for the stretch reflex to
release.
Guidelines of Flexibility
Development
 Frequency
– 2 to 3 days a week (up to 7
days if possible).
 Intensity – slightly beyond the normal
range of motion to the point of tension.
 Time – 10 to 30 second static hold, 10 – 30
minutes each session.
 Repetitions – at least 4 sustained stretches
for each muscle group.
https://www.youtube.com/watch?v=LZ32
h05edv0
Tips for Developing Flexibility
 Warm
up before stretching
 After warm-up, stretch to prepare for activity
 Stretch for flexibility during cool-down
 Stop at the point of tension, not pain
 Stretch slowly and evenly
 Try to consciously relax
 Maintain regular breathing
 Don’t bounce
 Strive for muscle balance.
Take Action
Incorporate stretching before and after
exercising.
 While studying or reading the morning paper, sit
on the floor and stretch.
 While on the phone, stand and stretch.
 If you have a desk job, take a 5-minute stretch
break every hour.
 After every hour of computer use, take a 5minute stretch break.
 While watching TV, stretch during commercials.
