Transcript Exercise Science - Dixie State University

Exercise Science
Flexibility Training
Flexibility Training
Flexibility – A joints ability to move freely in
every direction or more specifically,
through a full and normal range of motion
Flexibility – “ It is how stretchy, you are!!”
3rd Grader Curry Elementary School
Tempe, Arizona
Flexibility Training
Benefits of Normal, Proper Flexibility
 Decreased risk of injury (musculoskeletal)
 Increased Physical efficiency/performance
 Improve stress management
 Decreased risk of low-back pain
 Improved muscular balance and posture
 Improved proprioception
 Enhanced quality of life
Flexibility Training
How does one improve ones Flexibility??
Stretch!!!
Stretching: The process of attempting to elongate the muscle in
question. Stretching will always lengthening the
muscle…opposite of contracting process.
Flexibility Training
Musculoskeletal Components Affected
 Muscle Bellies
 Tendons (at the origin and insertion points)
 Ligaments (on occasion)
Flexibility Training
Basic Mechanics of Stretching
 Stretch Reflex (initial response, muscle spindle)
 Reciprocal Inhibition
 Autogenic Inhibition (self preservation, last line of
defense Golgi Tendon Organ)
Flexibility Training
 Stretch Reflex (initial response, muscle spindle )
Flexibility Training
 Reciprocal Inhibition
Flexibility Training
 Autogenic Inhibition (self preservation,
last line of defense Golgi Tendon Organ)
Flexibility Training
Types of Stretching
 Dynamic: pre-activity
 Static: post-activity
Flexibility Training
Dynamic Stretching
 Pre-Activity
 Regains current ROM
 Prepares muscles for more vigorous
activity
 Activates neuromuscular connection
 Increase heart rate (decreases muscular
viscosity)
Flexibility Training
Dynamic Stretching
Flexibility Training
Static Stretching
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
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No Movement (hold)
Post-Activity
Elongate Muscle (increase flexibility)
Relaxing
Art Form
Flexibility Training
Static Stretching
Flexibility Training
Factors Affecting Flexibility
 Age (declines with age)
 Inactivity (improves w/ activity)
 Dehydration
 Gender (?)
 Body Type (?)
 Strength &/or Size of Muscles (?)
Flexibility Training
Homework Assignment
Muscle Group
Stretching
Exercise
Quadriceps
Flamingo
Standing the person brings
their heel of their foot to their
Rear End
Trapezius
We’re Not Worthy
Person is on their hands and
knees extends their arms
straight out in front of them as
the sit back onto their heels in
a worshiping position
Etc…
Description
(Picture)