Download PF- Ch.6 - Mrs. Bunting`s Classes

PERSONAL FITNESS
Chapter 6: Flexibility
OBJECTIVES:
 How is joint movement limited?
 Why is flexibility important?
 What is the difference between static, ballistic, and dynamic
stretching?
 How may the training principles be applied to improve flexibility?
 What safety precautions should be taken when you are engaging in
flexibility exercises?
FLEXIBILITY:
The ability to move body joints through a FULL range of motion.
WHY IS FLEXIBILITY IMPORTANT?
o Reduces injury
o Prevents post exercise pain
o Reduces chance of low back pain
o Relieves emotional tension
o
JOINTS IN THE HUMAN BODY:
Joint—point at which 2 bones come together in the body
 Pivot- permit a rotation motion (neck)
 Hinge- permit a back and forth motion (knee)
 Ball and Socket- movement in many different directions (hip,
shoulder)
 Gliding- allow bones to slide over one another (wrists, ankles)
Joint Movement Direction is limited by bone structure and can’t be modified
 Range of motion is limited by soft tissues and is modifiable
through flexibility exercises
TRAINING PRINCIPLES APPLIED TO FLEXIBILITY:
*Increase OVERLOAD by increasing:
-Frequency: number of sessions per day or week stretching
-Intensity: distance the muscle is stretched
-Time- length of time the position is held, or number of repetitions
SAFETY PRECAUTIONS:
 Do not do unsafe flexibility exercises—head circles, sitting quad stretch, hurdle
stretch with knee bent behind…..
 Avoid ballistic stretching
 Don’t partner stretch unless trained
 Start at an appropriate level and progress slowly
 Stretch by what feels comfortable to YOU- don’t follow others
 Combine cardiovascular, muscular strength, and endurance exercises to prevent
imbalance
TYPES OF STRETCHING:
 Static: slowly moving the muscle to its stretching point and
holding the position for 15-30 seconds BEST METHOD
 Dynamic: continuous slow and controlled stretch
 Ballistic: involves bouncing movements—DANGEROUS
 Isostatic: stretch and hold for 8 seconds- then have a partner
push you beyond that limit for 8 seconds—MUST BE TRAINED
TO DO THIS!