What is flexibility
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What is Flexibility?. Flexibility is the ability of a joint to move through its range of motion Flexibility involves your bones, joints, surrounding tissue, nervous system, but most importantly your muscles. Bicep Muscle. Tendon. Radius Bone. Humerus Bone. Hinge Joint.

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What is flexibility
What is Flexibility?

  • Flexibility is theability of a joint to move through itsrange of motion

  • Flexibility involves your bones,

    joints, surrounding tissue,

    nervous system, but most

    importantlyyour muscles




Radius Bone





Ulna Bone

Ulnar Nerve

What is flexibility

Benefits of flexibility and stretching exercises
Benefits of Flexibility and Stretching Exercises stretching exercises.

  • Which benefits would help you?

    • Joint Health

    • Protection against low-back pain and injuries

    • Reduction of post-exercise muscle soreness

    • Potential relief of aches and pains

    • Improved posture

    • Improve athletic performance

    • Enhances range of motion

    • Relaxation

What determines flexibility 1 joint structure
What Determines Flexibility stretching exercises. #1 JOINT - Structure

A joint is where two bones come together.

3 Types of Joints

  • Fibrous Joint (Syndesmoses)

    Rigid (sutures of the skull)

  • Cartilaginous (Synchrondoses)

    Allows slight movement (pubic bones meet)

  • Synovial Joints (Diathrodial)

    Very mobile. Joints have lots of movement

Synovial joints joints used in movement
Synovial Joints- stretching exercises. Joints used in movement

Pivot joint
Pivot Joint stretching exercises.

Oval ball and socket joint
Oval Ball and Socket Joint stretching exercises.

Saddle joint
Saddle Joint stretching exercises.

Ball and socket
Ball and Socket stretching exercises.

Hinge joint
Hinge Joint stretching exercises.

Gliding joint
Gliding Joint stretching exercises.

What is flexibility

#2 Muscle Elasticity and Length stretching exercises.

Determines Flexibility

  • Muscle tissue can be lengthened if regularly stretched

  • To increase the length of a muscle, you must stretch it more than its normal length (overload) but not over stretch it.

What is flexibility

#3 Nervous System Activity stretching exercises.

Determines Flexibility

  • Muscles contain stretch receptors that

  • control their length

  • When a muscle is first stretched, a reflex causes the muscle to contract, to resist the change in length.

  • If the stretch is maintained, the stretch reflex subsides and muscles can be stretched beyond its normal length.

4 uncontrollable risk factors determine flexibility
#4 Uncontrollable Risk Factors Determine stretching exercises. Flexibility


Old Vs. Young


Girls Vs Boys


Types of stretching
Types of Stretching stretching exercises.

Static Stretching

  • Stretching muscles until tight and

    hold for several seconds

    Ballistic Stretching

  • Quick gentle bouncing type of

    bobbing motion held for a few



  • exercises that contract and

    relax at the same time

Fitt formula
FITT Formula stretching exercises.

F -Stretch 3-7 days per week

I– Muscles must be stretched beyond its normal length (overload). Muscles should feel tight but NOT painful.

T - Be sure to use correct technique for each stretch, hold each stretch for 10-30 seconds, and perform at least 3-4 repetitions

T- Ballistic, Static, PNF (proprioceptive neuromuscular facilitation)

Muscles needing the most stretching
Muscles Needing The “Most” Stretching stretching exercises.

  • There are hundreds of exercises that can improve flexibility

  • Your program should include exercises that work all the major joints of the body by stretching their associated muscles

    • Chest muscles Calf Muscles

    • Front of shoulders Lower Back

    • Hip Joint Inside of thighs

    • Hamstrings Trunk muscles

Assessing flexibility in physical education class
Assessing Flexibility in stretching exercises. Physical Education Class

  • Flexibility is specific to each joint

  • There are no specific tests to

    measure general flexibility

  • “Sit-and-reach” test measures flexibility

    of joints in the lower back

    and hamstrings

  • “Zipper” test measures flexibility of

    joints in the shoulders

  • “Trunk Lift” test measures flexibility

    of lower back.

Summary stretching exercises.

  • Flexibility is highly adaptable and

  • specific to each joint

  • Benefits include reducing the risk of injury, and preventing abnormal stresses that lead to joint deteriorations

  • Range of motion can be limited by joint structure, muscle elasticity, and stretch receptor activity

  • Developing flexibility depends on stretching the elastic tissues within muscles regularly

Training principles
Training Principles stretching exercises.

S- Specificity

P- Progression

O- Overload

R- Reversibility

T- Train & Maintain