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Muscular Flexibility Dr. Ayers HPER 2150 1 Flexibility Defined Flexibility – “The ability to move a joint through its complete range of motion (ROM)” (ACSM, 2000) Laxity – “The degree of abnormal motion of a given joint” (Heyward, 2002) Hypermobility – Excess ROM at a joint (Heyward, 2002) 2 Types of Stretching Active – Self-stretching Passive – Partner provides force of stretch Static – Slow, sustained stretch held for 10-30 sec – Preferred in Physical Education settings PNF – Combo active/passive techniques – NOT for children 6-10 yrs Ballistic/Dynamic – Quick movements, bouncing, using momentum – Reserve for those 15+ yrs 3 Flexibility Benefits Decreased muscle tension/Increased relaxation Greater ease of movement Improved coordination Increased ROM Reduced risk of injury Better body awareness and postural alignment Improved circulation and air exchange Smoother and easier contractions Decreased muscle soreness Prevention of low back pain/spinal problems Improved personal appearance/self-image Improved development/maintenance of motor skills 4 Factors Limiting Flexibility Muscle temperature Age and gender – Children > adults – Females > males Tissue interference – Excess body fat – Excess musculature Pain Poor coordination/strength during active movement Muscle tension 5 Teaching Guidelines for Flexibility Choose type of stretch to meet Ss’ needs Static stretching is preferred in PE Regularly practice stretching (daily) in PE and provide instruction (definitions, concepts, safety, etc.) Proper form/technique are essential Flexibility no time for “horse play” Stretching NOT competitive 6 Training Principles Static stretches should be held to the point of mild discomfort “No pain, no gain” is INAPPROPRIATE! Training principles – Frequency: Daily (min 3x/wk) – Intensity: To point of mild discomfort – Time: 10-30 sec – Type: Static, PNF, partner, etc. Table 7.1 (p. 116) – Application of FITT guidelines to flexibility 7 Safety Guidelines Warm-up with whole-body activity first Use slow, controlled movements Hold each stretch 10-30 seconds (mild discomfort) Avoid/Limit locking joints Listen to your body; don’t force stretches Do not allow Ss to hyperflex (bend from waist) or hyperextend spine [disc integrity] 8 Contraindicated Exercises Appendix D p. 285-289 9