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Chapter Six
Flexibility
The rubber band theory applies to
each of us; we will be no good until
stretched.
Objectives
How is joint movement limited?
Why is flexibility important?
What is the difference between static
stretching and dynamic stretching?
How may the training principles be applied
to improve flexibility?
Objectives
What safety precautions should be taken when
you are engaging in flexibility exercises?
How is flexibility evaluated?
Chapter 6 Value
 Flexibility is an essential fitness component in both your
functional life, as well as when you engage in physical
activity.
 It is important that you stretch to increase the length of
both your muscles and tendons. The more range of
motion you have, the more your joints can move without
injury.
 Stretching will not only help reduce the chance of injury,
minimize muscle soreness, stimulate blood flow, it is
also a great stress reliever.
Vocabulary
joint—
point at which 2 bones come together
ligament—
strong, fibrous tissue which attaches one bone to
another
muscle—
meaty tissue surrounding bones
tendon—
soft tissues that anchor muscles to bones
static stretching—
slowly moving a muscle to its stretching point
and holding the position for 15 seconds
dynamic stretching— stretching done in continuous, slow, and
controlled manner
Vocabulary
ballistic stretching—
stretching that involves bobbing, bouncing or
jerky movements which use the body's
momentum
isostatic stretching—
form of stretching in which a partner pushes
the body beyond the initial limit
What Is Flexibility?
The ability to move body joints through a full
range of motion.
Joints of the Human Body
Point at which 2 bones come together
Types
Vocabulary
Pivot
Gliding
Hinge
Ball and socket
Joints of the Human Body
Joint Movement
Range of Motion is the intended degree of
movement of a joint
Direction is limited by bone structure and
can’t be modified
Range of motion is limited by soft tissue
and is modifiable through flexibility
exercises
Objective
1 of 2
What Limits Flexibility?
 Ligament — strong fibrous tissue that
attaches one bone to another
 Muscle — meaty tissue surrounding bones
 Tendon — anchors muscle to bone
Vocabulary
Objective
2 of 2
Why Is Flexibility Important?
Needed in daily living
Reduces chance of injury
Increases capacity of joint to move
Prevents muscles from shortening
Helps relieve muscle soreness
Improves Posture
Objective
1 of 2
Why Is Flexibility Important?
Helps reduce chance of developing low back
pain
Helps relax muscle tightness from injury,
fatigue, and emotional tension
Objective
2 of 2
Types of Stretching
 Static — slowly move muscle to
stretching point
Vocabulary
 Dynamic — continuous, slow and
controlled
 Ballistic — bouncing, jerky
movement using body’s momentum
Objective
 Isostatic — use a partner to stretch
beyond your limit
F.I.T. Applied to Flexibility
Increase overload by increasing:
Frequency - number of sessions per day or week
Intensity - distance the muscle is stretched
Time - length of time the position is held, or
number of repetitions and sets
Objective
1 of 3
Principle of Progression
 Gradually increase overload by increasing
frequency, intensity or time of the exercise
Objective
2 of 3
Principle of Specificity
Stretching exercises will improve flexibility only
in joints exercised
Flexibility is specific to each:
1. Individual
2. Joint
3. Sport
Objective
3 of 3
Flexibility Safety Precautions
 Unsafe flexibility exercises
 Avoid ballistic stretching
 Don’t use a partner to stretch
 Start at your appropriate level and progress
slowly
 Stretch by what feels comfortable to you —
don’t follow others
 Combine cardiovascular, muscular strength
Objective and endurance exercises to prevent imbalance.
Flexibility Assessment
Before beginning testing:
 Always warm up
 Avoid ballistic stretching
 Move in a slow, controlled
way
Objective
Flexibility
Minimum principles of training guidelines
Frequency - at least 3 times per week
Intensity - stretch slowly until mild tension is felt
Time - static: hold stretch for 15 to 30 sec
Setting Flexibility Goals
Flexibility Exercises
 Upper body and torso
 Neck
 Triceps
 Chest and biceps
 Shoulder
 3-prong support side stretch
Flexibility Exercises
 Lower back stretch
 Hamstring
 Groin
 Quadriceps
 Calf
 Achilles tendon
 Shin
Harmful Stretching Positions
 Head circles
 Arm circles
 Plow
 Sitting quadriceps stretch
 4-count toe touch
 Hurdle stretch
 Deep knee bends
Record Progress toward Goal
Summary
Flexibility is the ability to move body joints
through a full range of motion
The direction of joint movement is limited by the
way it is structured
Four types of stretching
Flexibility is limited by soft tissue which includes
ligaments, muscles, and tendons
Objectives
How is joint movement limited?
Why is flexibility important?
What is the difference between static
stretching and dynamic stretching?
How may the training principles be applied
to improve flexibility?
Objectives
What safety precautions should be taken
when you are engaging in flexibility exercises?
How is flexibility evaluated?
Study Question
Stretching exercises will help
A.
B.
C.
D.
Answer
Avoid injuries
Build strength
Develop cardiovascular endurance
None of the above
Study Question
Joints can be prepared for vigorous physical
activity by doing
A.
B.
C.
D.
Answer
Push-ups
Sit-ups
Stretching
Weight training
Study Question
Muscles and other connective tissues should be
stretched
A. 3 times per week
B. Only before jogging
C. Once a week
D. When it is cold
Answer
Study Question
To increase flexibility, you must overload the
muscle by:
A. Increasing your running distance
B. Lifting heavy weights
C. Performing isometric exercises
D. Stretching farther than normal
Answer
Study Question
Which exercise below is a safe exercise for
developing flexibility?
A. Achilles tendon stretch
B. Deep knee bends
C. Four-count toe touch
D. Hurdle stretch
Answer