Download Principles of Flexibility - Arkansas State University

Principles of Flexibility
Chapter 6
What is Flexibility?
 Definition: The
range of
motion (ROM) of a single joint
(i.e., knee) or a series of joints
(i.e., spine)
 Flexibility is joint specific
Two Subdivisions of Flexibility

Active Flexibility
– Dynamic
– ROM created by muscle

Passive Flexibility
– Static
– ROM created by some external force
– Is typically greater than active flexibility
Benefits of Flexibility

Increased mobility
 Reduce muscle soreness (fatigued
muscles tend to shorten)
 Reduce risk of low back pain
 Improves posture
Benefits of Flexibility #2
Coordination
Reduces
risk of injury
May allow for improved
athletic performance
Relieves stress and tension
Factors That Influence
Flexibility

Genetics
 Joint Structure (shoulder, knee)
 Sedentary living
 Soft Body Tissue
– Muscle, connective, fat, scar

Age (tie shoes)
 Gender
 Muscle Temperature (more on next slide)
 Pregnancy
Muscle Temperature
 Warm
- up before stretching
 Optimal temperature for muscle
elongation: 102 -110 F
(connective tissue becomes softer)
 Soft tissue temperature changes
can increase or decrease flexibility
by as much as 20%
Two Types of
Elongation Of Soft
Tissue
Elastic
Elongation
Plastic Elongation
Elastic Elongation
Definition:
A temporary
increase in the length of
soft tissue
Plastic Elongation
Definition:
permanent
lengthening of soft tissue

Does not result in a change in the elastic
properties of the connective, ligament, or
capsular tissues.
Elastic Elongation Leads To
Plastic Elongation

Example
Three Types of Stretches
Static
Stretching (Slow
Sustained Stretching)
Dynamic or Ballistic
Stretching
Proprioceptive
Neuromuscular Facilitation
(PNF)
Static Stretching (Slow
Sustained Stretching)
 Most
common
 Most often recommended
 Associated with limited muscle
soreness
 May help reduce muscle soreness
 Associated with little risk of injury
Static Stretching Cont’d
 Stretch
the muscle to the point of slight
discomfort (overload)
 Hold each stretch for 10 to 30 seconds
 Repeat the stretch 2 to 3 times
 Flexibility exercise sessions should
occur 3 to 5 times per week
Dynamic or Ballistic Stretching
 Most
dangerous of the stretching
procedures
 Involves
the use of repetitive,
bouncing.
 Virtually abandoned
 May
lead to soreness and muscle injury
Proprioceptive Neuromuscular
Facilitation (PNF)

Involves:
– Isometric contraction
– Contraction and relaxation phases
– Normally performed with a partner

Hold the isometric contraction 4 to 5
seconds
 Repeat 4 times; 2-3 times per week
Contraindicated Movements
Contraindicated Movements
Contraindicated Movements
Contraindicated
Contraindicated
Contraindicated