Download 10 - Flexibility - McGraw Hill Higher Education

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Presentation Package for
Concepts of Physical Fitness 12e
Section III: Concept 10:
Flexibility and
Stretching
Anatomical
graphics from:
Essentials of Human
Anatomy and Physiology
McGraw-Hill, 1998
Created by:
Gregory J. Welk
Iowa State University
Flexibility Activity

Flexibility is an
important but
often neglected
part of an
exercise program

The importance of
flexibility for
health and wellbeing becomes
more important
with age
2
Concepts of Physical Fitness 12e
Benefits of Flexibility




3
Freedom of
movement
Decreased risk
of back pain
Decreased
risk of injury
Improved athletic
performance
Concepts of Physical Fitness 12e
Flexibility and Back Pain

4
Short and tight
muscles cause poor
posture which leads
to back pain
Concepts of Physical Fitness 12e
Flexibility and Back Pain

5
Long and strong
muscles keep the
body in good
alignment and
reduce risk of
back pain
Concepts of Physical Fitness 12e
Facts about Flexibility


6
Flexibility is joint
specific
Flexibility is
enhanced if body is
warm
Concepts of Physical Fitness 12e
Factors Influencing Flexibility




7
Anatomy
Gender
Age
Race
Concepts of Physical Fitness 12e
Influence of Age on Flexibility
F
L
E
X
I
B
I
L
I
T
Y
A
C
T
I
V
I
T
Y
FLEXIBILITY
PHYSICAL ACTIVITY
10
20
30
40
50
60
70
AGE (years)
8
Concepts of Physical Fitness 12e
Common Movements

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
9
Flexion
Extension
Abduction
Adduction
Rotation
Concepts of Physical Fitness 12e
Lab 10a
info
Assessing Flexibility


Make sure that you are warmed up
prior to testing.
Follow the instructions as close as
possible since the best use of the
results is to compare scores over
time.
See Web10-4 for
video clips of assessments
10
Concepts of Physical Fitness 12e
Types of Stretching


11
Static
Ballistic
Concepts of Physical Fitness 12e
Static Stretching




12
Stretch slowly until tension
Hold stretch for 10 - 30 sec.
Relax the muscle
Increase stretch a bit more
(developmental stretch)
Concepts of Physical Fitness 12e
Stretch
Reflex
Maintaining
stretch for
10- 30 seconds
will allow the
stretch reflex
to subside and
permit gains.
Ballistic Stretching


14
Dynamic movement
Specificity of movement
Concepts of Physical Fitness 12e
Methods of Stretching



Active stretching
Passive stretching
Proprioceptive neuromuscular
facilitation
Click for
more info
15
Concepts of Physical Fitness 12e
FIT Formula
(Static Stretching)
F
I
T
16
3 - 7 times per week
10% beyond normal length of muscle
10-60 seconds
Concepts of Physical Fitness 12e
Lab 10b
info
Areas Needing Stretching


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

Hamstrings
Inner thigh
Calf
Hip flexors
Lower back
Chest / shoulders
In Lab 10b, you will
can plan a stretching
program to address
your personal needs
See Web10-5 for
examples of stretches
17
Concepts of Physical Fitness 12e
Stretching Precautions




Don't force stretch to the point of
pain
Choose safe exercises
Avoid overstretching weak muscles
Use good technique
See samples of
good stretching
technique
18
Concepts of Physical Fitness 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
19
Concepts of Physical Fitness 12e
Lab 10a Information
Return to
presentation


20
Evaluating Flexibility
Perform each of the stretches in the
lab
(Be sure to check left and right
separately
Complete ratings and then evaluate
your personal flexibility needs
according to your results.
Concepts of Physical Fitness 12e
Return to
presentation
Lab10b Information
Planning and Logging Stretching Activity


21
Set goals for doing specific stretches
during the week
Monitor progress using logging
charts
Concepts of Physical Fitness 12e
Supplemental Graphics
Lab Information
Proprioceptive Neuromuscular
Facilitation (PNF)



23
Combines (active and passive)
methods
Most effective method for
improving flexibility
Promotes increase in strength
Concepts of Physical Fitness 12e
PNF Stretching Technique
(C.R.A.C. Method)



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Contract agonist isometrically
Relax muscle for a few seconds
Contract the antagonist for 15
seconds
Relax
Web10-1
24
Concepts of Physical Fitness 12e
Hamstring Stretches
25
BAD
BAD
Standing
Toe Touch
Bar Stretch
GOOD
Back Saver Hamstring Stretch
Concepts of Physical Fitness 12e
Return to
presentation
Shin and Quadriceps
Stretches
BAD
GOOD
Shin Stretch
26
Standing Stretch
GOOD
Quad Stretch
Concepts of Physical Fitness 12e