Download B.) How Do You Build Flexibility?

Chapter 6 Flexibility Exercises
6.1 Flexibility Exercises: Level 3 of the Physical Activity Pyramid
A.) What is Flexibility?
1.) Flexibility is the ability to move all body parts and joints freely.
-range of motion-the amount of movement in a joint
-Factors that affect flexibility are age, gender, and structure of our
bones.
B.) How Do You Build Flexibility?
1.) Build flexibility by performing regular stretching exercises from
level 3 of the Physical Activity Pyramid.
Exercise for Flexibility
F= 3-7 days
I= Moderate Stretch
T= 15 to 60 seconds 1 to 3 times
-Tendons: connects muscles to bones
-Ligaments: attach bone to bone
-Static Stretching: Exercise that cause muscles and tendons to get
longer than normal; these stretches require the person to hold the
muscle in a lengthened position for a period of time.
*Note: Stretching is most effective when the muscles are warm.
C.) Guidelines for Feeling Comfortable in Physical Activity
-talk about the activities you all enjoy
-vary your activities
-modify games
-consider cooperative rather than competitive games
-avoid choosing sides in a way that causes some people to feel bad
-practice some of the skills before playing the game
-choose an activity location where not many people are watching
-do something after each activity to make group members to try it
again.
-encourage others, but don’t overdo it.
-consider the way you dress
D.) How Much Stretching is Enough?
*Note: Warm up the muscles first.
F (Frequency)= 3-7 days a week
I (Intensity)= moderate stretch
T (Time)= 15 to 60 seconds
6.2 Benefits of Flexibility
A.) What are the benefits of Flexibility?
-Benefits to flexibility
1.) good health
2.) good posture
3.) reduced risk of injury
4.) improved performance
5.) prevention of back pain
B.) How do you know if you have good flexibility?
-The back saver sit and reach is one common test used
in fitnessgram that assesses hip and back flexibility
-you need long hamstrings and in our back
Males: (ages 10-15+) 8 inches is healthy
Females: (age 10) 9 inches is healthy
Females: (ages 11-14) 10 inches is healthy
Females: (ages 15+) 12 inches is healthy