Transcript Website Flexibility Power Point

FLEXIBILITY
Fitness for Life
OBJECTIVE:
OBJECTIVES FOR THIS UNIT:
Students will:
1) Understand what flexibility is and why it is important.
2) Understand which muscles are most important to stretch and why.
3) Understand specificity and the difference between different types of
stretching.
4) Understand how the FITT principle applies to flexibility.
5) Understand safety concerns involved with stretching.
6) Learn how to test their own flexibility.
Flexibility
Flexibility is:
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The elasticity or compliance of muscles when stretching.
The ability to move joints through a full range of motion.
A joint is a place in the body where bones come together.
• Examples of joints:
Ankles, knees, hips, wrist, elbows, shoulders
What is meant by Range of
Motion?
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Range of motion means the degree of movement you have.
Gymnasts have a large range of motion around the shoulder joint.
Hurdlers have a large range of motion around the hip joint.
Range of Motion is Limited by:
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Ligaments – Attach bones to bones.
Tendons – Attach muscle to bone.
Muscle – Surrounds, protects, and moves bones.
Flexibility Facts:
What primary joints in the body benefit from a
greater range of motion, particularly when it comes
to sports participation?
Answer:
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The ankle, hip, and shoulder joints
Note that these are known as ball-and-socket joints
They permit movement in many directions
(rotation, flexion, extension)
Flexibility Facts:
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The knee and elbow are
known as hinge joints.
They allow only an opening
and closing of a joint.
Flexibility and Sports:
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For sports performance, it is important for major muscle
groups to be flexible:
– The hamstrings
– The calf muscles
– The muscles of the lower back
– The hip flexors
– The muscles of the shoulder
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Flexibility in these areas enhances performance and
reduces risk of injury.
Why Should We Stretch?
Health benefits of stretching:
• Improved Function / Improved Health
• Flexibility helps reduce risk of injury.
• Stretching short muscles helps improve posture and
helps to prevent post exercise pain and soreness.
• Good posture helps prevent or relieve back pain and
helps to reduces fatigue and emotional tension .
Why Should We Stretch ?
• For elderly people, flexibility
helps prevent joint aches and
pains.
• Stretching exercises can often
alleviate menstrual cramps in
women.
• Gives athletes greater range of
motion for faster forward
movement and more power.
How is Flexibility Affected
With Age or Inactivity?
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You will lose range of motion and flexibility as you
become inactive and as you age.
Types of Stretching
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Static
Dynamic
Ballistic
Passive
PNF
Static Stretching
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Static stretching (also called active
stretching), involves stretching and
holding a position for 10-30 seconds.
It is very safe, and is commonly
recommended because it is less likely
to cause injury. It is especially
beneficial for people who have
arthritis, muscle or joint pain, or bad
backs.
Dynamic Stretching
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Dynamic stretching involves
movement or swinging motions
of joints and/or limbs through a
full range of motion to reach a
stretching point.
Examples:
• Trunk Twists
• Arm circles
• Leg swings
• Neck rolls.
Ballistic Stretching
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Ballistic stretching is a technique that
uses "bouncing" to the desired position to
increase flexibility. It can result in muscle
pulls and strains because it activates the
stretch reflex, rather than lessens it. This
stretch is not recommended for most
individuals, and especially not for
individuals with chronic injuries. It is
best used with athletes who use this
movement in their particular sport such as
gymnasts or jumpers.
Passive Stretching
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Passive stretching involves holding a stretch for 15
seconds or more as someone pushes or pulls the part of
your body that you want stretched. With assisted
stretching, you relax the muscle you’re trying to stretch
and rely on the external force to hold you in place. You
don’t usually have to work very hard to do an assisted
stretch, but there’s always the risk that the external force
will be stronger than you are flexible, which could cause
an injury.
PNF Stretching
Proprioceptive Neuromuscular Facilitation
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PNF allows the muscle to be stretched to a greater degree
by increasing the proprioceptor signals through a 5- to 10second voluntary muscle contraction followed by a 5- to 10second voluntary muscle relaxation. With the hold-relax
PNF method, the muscle is placed into a static stretch. The
athlete is instructed to "hold" and contract the muscle
against resistance from a partner for 10 seconds. The athlete
is then instructed to "relax," and the partner slowly moves
the muscle to a new static position. The technique is repeated
two to three times.
The Overload / FITT Principle
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(F) Frequency Stretch each muscle group daily or at least
3 times a week.
(I) Intensity
You must stretch the muscle beyond its
normal length.
(T) Time
Hold each stretch for 10-30 seconds, rest
for 10 seconds and repeat 3 to 4 times.
(T) Type
Static Stretching for various muscles
Safety Concerns
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Always Warm-up prior to stretching.
Do not stretch swollen joints or joints that are
hyper-mobile.
Stop if you are feeling pain.
Avoid dangerous exercises
(especially with the back and neck.)
Principle of Progression
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Gradually Increase the intensity –stretch farther and hold
longer as you progress.
Principle of Specificity
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Flexibility exercises
improve only the specific
muscles at the specific
joints that you stretch. To
develop overall flexibility,
you must stretch all the
muscles that need
stretching.
Establish Good Habits
Remember:
What you do, determines what your flexibility is like.
Poor posture and lack of flexibility can become
permanent.
Flexibility is Important!!!
Stretch daily and test yourself often for improved
function and improved health and wellness.
Key Vocabulary
Ballistic stretching uses "bouncing" to the desired position to increase flexibility.
Dynamic stretching involves holding a stretch for long periods. This type of
stretching should be done once your body is warmed up.
Flexibility is the ability to move your muscles and joints through a full range of
motion.
Ligaments are what attach bones to bones.
Muscle is what surrounds and moves bone.
Overload is when you stretch your muscles farther than normal.
Key Vocabulary Cont.
Passive stretching involves holding a stretch for 15 seconds or more. With this type
of stretching someone pushes or pulls a part of your body which you want stretched.
PNF or proprioceptive neuromuscular facilitation is a method of stretching based on
the principle that paired muscle groups (agonists and antagonists such as quadriceps
and hamstrings) should be worked together so the stretch reflex is lessened and
flexibility is more easily improved.
Static stretching involves stretching and holding a position.
Tendons attach muscle to bone.