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Chapter 6
Flexibility
Definition of Flexibility
• The ability to move body joints
though a full range of motion.
Joints of the Human Body
• Pivot--example-neck,
forearm
• Gliding--exampleWrist
• Hinge--exampleKnee,
Elbow
• Ball and Socket-example-shoulder,
hip
Soft tissue that limits flexibility
To improve flexibility
you must stretch all of
the following:
– Muscle
– Ligaments--attach
bone
to bone
– Tendons--attach
muscle to bone
Why is flexibility important?
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Needed in daily living
Helps reduce chance of injury
Increases capacity of a joint to move
Helps relieve muscle soreness
Flexibility in the posterior thighs
(hamstrings) helps reduce chance of
developing low back pain
• Helps relax muscle tightness from injury,
fatigue and emotional tension
F.I.T. applied to Flexibility Training
• Gradually increase overload by increasing– Frequency--number of sessions per day or week.
Can do stretching exercises everyday (7 days)
– Intensity--distance the muscle is stretched.
Stretch just to the threshold of pain.
– Time--amount of time the position is held, or the
number of repetitions and sets. Hold for at least
20 seconds.
– Regardless of how you increase overload,
remember to do so progressively.
Specificity of Flexibility Training
• Stretching exercises will only improve
flexibility in the joints exercised.
– Flexibility is specific to each of the
following:
• Individual--individuals of the same age
may have different levels of flexibility due
to past and present physical activity.
• Joint--each joint’s structure
• Sport--the activity you are involved in.
Types of Stretching
• Static--most acceptable type. Stretch and
hold.
• Dynamic--done in a continuous, slow,
controlled manner.
• Ballistic--Bobbing, bouncing, or jerky
movements. This type is generally harmful.
• Isostatic--stretch to maximum and hold then a
partner pushes you farther.
– The danger is a partner does not know your
pain during the stretch.
Flexibility Safety Precautions
• Do not perform unsafe flexibility exercises.
– Ballistic (bouncing stretches)
– Stretches that compress the cervical (neck) area.
– Partner stretches (unless partner is experienced)
Follow Principle of Progression-- start less, work up
to more.
Do not compare yourself to others.
Principle of Specificity--(flexibility is specific for each
individual)
Include flexibility exercises with cardiovascular and
muscular strength and endurance programs.