9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently

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Unit 4 Ability to use your joints fully through a wide range of motion Having long

People who are flexible are often involved in sports Regular flexibility training allows

Female typically more flexible than males Benefits Less risk of injury Fewer back &

the ability to move joints through a full range of motion.

knees, hips, wrist, elbows, shoulders Range of Motion (ROM) ROM means the degree of

1 Unit 4 Ability to use your joints fully through a wide range of motion Having long muscles that allow your joints to be free enough to allow adequate movement. People who are flexible are often involved in sports Regular flexibility training allows for greater sports performance Young people generally more flexible than older people Female typically more flexible than males Benefits Less risk of injury Fewer back & posture problems Function more efficiently is the elasticity 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: the ankles, knees, hips, wrist, elbows, shoulders Range of Motion (ROM) ROM 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. 1

Joints that benefit from a good range of motion: ankle, hip, and shoulder joints Note that these are known as ball-and-socket

joints. They allow only an opening and closing of a joint.

back pain and reduces fatigue helps reduce risk of injury For elderly people, flexibility helps prevent joint aches and pains.

Young people tend to be more flexible than older people.

knee, elbow, thumb, or wrist joint past a straight line, as if the joint could bend backwards.

2 Joints that benefit from a good range of motion: ankle, hip, and shoulder joints Note that these are known as ball-and-socket joints permit movement in many directions (rotation, flexion, extension) : Knee & Elbow The knee and elbow are known as hinge joints. They allow only an opening and closing of a joint. - Benefits Health benefits of stretching: Stretching short muscles helps improve posture Good posture helps prevent or relieve back pain and reduces fatigue helps reduce risk of injury For elderly people, flexibility helps prevent joint aches and pains. The following people are more flexible: Athletes: because they practice stretching often. Young people tend to be more flexible than older people. - Hypermobility Hypermobility: when a person is unusually flexible in certain joints Example: when a person can extend the knee, elbow, thumb, or wrist joint past a straight line, as if the joint could bend backwards. Hypermobility can be a problem: People with hypermobile joints are prone to joint injuries. Arthritis may develop (a disease in which the joints become inflamed). If you do not do flexibility exercises and do only strength exercises: this will lead to decreased range of motion. this condition is sometimes called being muscle-bound. 2

The back muscles are important to strengthen because: the back is important for posture.

Principle of Progression: You need to gradually increase the intensity of exercise. Intensity can be increased by stretching farther as you gain flexibility.

T. applied to The difference between ROM and stretching exercises: Stretching: normally involve stationary movements (standing or sitting and stretching a specific muscle

3 The back muscles are important to strengthen because: the back is important for posture. sports performance is improved (strengthening the abdominal area is also important) You need to stretch your muscles longer than normal to increase your flexibility. Principle of Progression: You need to gradually increase the intensity of exercise. Intensity can be increased by stretching farther as you gain flexibility. Principle of Specificity: exercises improve only the specific muscles at the specific joints that you stretch. F.I.T.T. applied to The difference between ROM and stretching exercises: Stretching: normally involve stationary movements (standing or sitting and stretching a specific muscle group). Range of motion: involve moving the legs or arms through normal movements for a joint but may not stretch the muscles. Best type of exercises in the warm-up: The exercises in the warm-up should be sport-specific. They should get progressively more intense. Three different ways to stretch: Static stretching PNF stretching Ballistic stretching 3

Static Stretching Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds.

: Ballistic Stretching Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific.

Static stretching is considered safer than ballistic stretching because: Ballistic stretching involves bouncing motions. Bouncing motions may cause the muscle to overstretch.

4 Static Stretching Static stretching involves sitting or standing and slowly stretching and holding a stretch for seconds. : PNF Stretching -PNF stretching involves contracting the muscle to be stretched before stretching it. -While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps). : Ballistic Stretching Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific. Example: Swinging your leg back and forth Sports performance will benefit from ballistic stretching. Ballistic stretching should be done after a static stretching warm-up. Static stretching is considered safer than ballistic stretching because: Ballistic stretching involves bouncing motions. Bouncing motions may cause the muscle to overstretch. If motions are too vigorous, this may lead to injuries. Athletes should use static, PNF, and ballistic stretching to improve their sporting performance. Start with static or PNF stretching. PNF Guidelines Guidelines for a static stretch or PNF program: Stretch each muscle group daily. Warm up before stretching. You can use a partner or you can use your own body weight to provide an overload. Hold each stretch for 15 to 30 seconds. Rest for 10 seconds. Stretch each muscle group. Repeat exercises several times. 4

Caution: No stretch should cause pain Bounce in rhythmical fashion slowly and gently 10-15 times.

5 Ballistic Guidelines Guidelines for ballistic stretching: Begin with static stretching or PNF warm-up. Use slow, gentle bounces using the motion of your body part to stretch the specific muscle. Caution: No stretch should cause pain Bounce in rhythmical fashion slowly and gently times. Stretch each muscle group. Repeat exercises several times. Stretching should not cause pain there should (at most) be some slight discomfort when stretching. 5

Chapter 10: Flexibility

Chapter 10: Flexibility Lesson 10.1: Flexibility Facts Self-Assessment 10: Arm, Leg, and Trunk Flexibility Lesson Objectives: Describe the characteristics of flexibility. Explain how you benefit from good