Download Static-passive Flexibility

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Exercise causes increase in muscle size – hypertrophy
 Strength training – contracts muscles against heavy resistance
(weight lifting, isometric exercise)
▪ Increases myofilaments in muscle fiber
Endurance training (aerobic) – increases ability to sustain exercise
over long periods of time (aerobics, running, biking, swimming)
 Increases number of blood vessels to muscles and increases the
number of mitochondria
During inactivity, muscles shrink in mass - disuse atrophy
What are the basic
components of a good
work out?
Basic Components of a
Workout:
1. Warm-up
2. Activity
3. Cool-down
How do you warm up?
1. Joint Rotations – lubricates joints with synovial fluid
a. Head to Toe
b. Clockwise and Counterclockwise
c. 4-8 rotations each direction or until loose
2. Aerobic Activity – 3-5 minutes of light jogging, jumping
rope, etc…to get blood flowing to muscles to increase
performance.
3.Light Static passive stretching – to loosen up muscles,
working from head to toe:
a. Neck
l. Shins
b. Shoulders
m. Hamstrings
c. Sides
d. Back
e. Forearms & Wrists
f. Triceps
g. Chest
h. Buttocks
i. Groin
j. Thighs
k. Calves
•Hold stretch for 10 - 20 seconds.
•Perform 2-5 sets with a 30 sec rest.
•Breathe with each motion – inhale first
via nose, hold, execute stretch, exhale as
you relax and move into stretch.
4. Dynamic stretching – to looses up muscles in all
directions. (Arm circles and leg raises)
5. Sport specific stretching – watered down versions of
movements performed in an athletic activity. (5-10
minutes)
Activity
Cool Down
stretching –
immediately after
you exercise. (~15
minutes in length)
1. Sports specific
stretches (5
minutes)
2. Dynamic
stretching
3. Static passive
stretching
What is flexibility?
Absolute range of movement in a joint or a series
of joints
What are the different types of flexibility?
1. Dynamic
2. Static-active
3. Static-passive
Dynamic Flexibility
Full range of motion in a joint!
Static-passive Flexibility
Holding a pose with the help.
Static-active Flexibility
Holding a pose without any help.
What limits flexibility?
• Type of joint
• Elasticity of muscle tissue, tendons, ligaments and skin
• Ability of muscle to relax
• Body temperature
• Time of day (afternoon = good)
• Injury
• Gender
• Clothing
• Hydration