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Chapter Six
Flexibility
The rubber band theory applies to
each of us; we will be no good
until stretched.
Vocabulary
joint—
point at which 2 ________________ come
together
ligament—
strong, fibrous tissue which attaches one bone
to another
muscle—
meaty tissue surrounding bones
tendon—
soft tissues that anchor _____________ to bones
What Is Flexibility?
The ability to move body joints through a full
_____________________________________.
Why Is Flexibility Important?
Helps reduce chance of developing low back pain
Needed in daily living
Reduces chance of _____________________
Helps relieve muscle ____________________
Types of Stretching
 Static — ______________ move muscle
to stretching point
 Dynamic — _________________, slow
and controlled
 Ballistic — _______________, jerky
movement using body’s momentum
 Isostatic — use a ________________ 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
Study Question
What kind of stretching is done in a
continuous slow and controlled manner?
A.
B.
C.
D.
ballistic stretching.
dynamic stretching.
PNF stretching.
static stretching
Study Question
Post-exercise pain and stiffness caused by
muscle spasms can be prevented or
reduced by
A.
B.
C.
D.
cool-down exercises.
stretching exercises.
warm-up exercises.
weight training exercises.