Transcript flexibility - TeacherWeb

FLEXIBILITY
The ability to move body joint
through a full range of motion
WHY IS FLEXIBILITY IMPORTANT
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Needed in daily living
Reduces chance of injury
Increases capacity of joint to move
Prevents ,muscles form shortening
Helps relieve muscle soreness
Helps reduce chance of developing low back
pain
Helps relax muscle tightness from injury, fatigue,
and emotional tension
JOINTS OF THE HUMAN BODY
SOFT TISSUE THAT LIMITS
FLEXIBILITY
TYPES OF STRETCHES
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Static Stretching - safely moving the
muscle to its stretching point and holding
this position for 15 to 30 seconds. This is
the most accepted method.
DYNAMIC
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DYNAMIC STRETCHING – the same positions as
static stretching, but is done in a continuous, slow
and controlled manner.
BALLISTIC
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Ballistic Stretching – involves bobbing,
bouncing, or jerky movements that use
the body’s momentum. Can be dangerous.
PNF
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Proprioceptive Neuromuscular Facilitation (PNF)
Stretching – Contract your muscles while a partner
provides resistance for 10 seconds. Then relax and
allow the partner to take the stretch slightly farther.
ACTIVE ISOLATED
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Active Isolated Stretching- Use a towel,
exercise strap, or rope to pull the muscle a
bit further than you can normally hold.
FLEXIBILITY SAFETY
PRECAUTIONS
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Unsafe flexibility exercises
Overzealous stretching
Progression
Comparison with others
Include flexibility exercises with
cardiovascular and muscular strength and
endurance programs.
PRINCIPLES OF TRAINING
APPLIED TO FLEXIBILITY
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Principle of Overload (FIT)
Principle of Specificity
Principle of Progression
PRINCIPLE OF OVERLOAD
APPLIED TO FLEXIBILITY
TRAINING
F.I.T.
Gradually increase overload by increasing
 Frequency – number of sessions per day or
week
 Intensity – distance the muscle is stretched
 Time – Amount of time the position is held, or
the number of repetitions and sets.
PRINCIPLE OF SPECIFICITY
APPLIED TO FLEXIBILITY
TRAINING
Stretching exercises will only improve
flexibility in the joint
exercised.
Flexibility is specific to each
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Individual
Joint
Sport
PRINCIPLE OF PROGRESSION
APPLIED TO FLEXIBILITY
TRAINING
Regardless of how you increase overload,
remember to do so progressively.