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Flexibility

Flexibility. The ability to move a joint through normal range of motion(ROM). What is range of motion?. THE ENTIRE MOVEMENT THROUGH WHICH A BODY PART CAN MOVE AT A JOINT. FLEXIBILITY IS. ADAPTABLE. Flexibility can increase to a regular program of stretching. Use the FITT Principal!!!.

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Flexibility

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  1. Flexibility The ability to move a joint through normal range of motion(ROM).

  2. What is range of motion?

  3. THE ENTIRE MOVEMENT THROUGH WHICH A BODY PART CAN MOVE AT A JOINT.

  4. FLEXIBILITY IS . . . ADAPTABLE Flexibility can increase to a regular program of stretching. Use the FITT Principal!!! Flexibility will decrease in response to inactivity. (Atrophy) Flexibility will improve in response to activity!!!

  5. FLEXIBILITY IS . . . SPECIFIC FLEXIBILITY IN ONE JOINT DOESN’T NECESSARILY MEAN GOOD FLEXIBILITY IN ANOTHER JOINT.

  6. How can you apply the principles of overload, progression and specificity to flexibility?

  7. overload:stretch your muscles farther than you normally do • progression: stretch farther as you gain flexibility • specificity: stretch all muscles that need stretching

  8. BENEFITS OF GOOD FLEXIBILITY: Decrease Muscle Soreness Good Posture Improve Performance Relaxation Relief for Aches and Pains Prevention of Low Back Pain and Back Injuries

  9. Who tends to be more flexible - males or females, young people or old people?

  10. FEMALES • YOUNG PEOPLE

  11. 2 TYPES OF FLEXIBILITY: STATIC HOLDING A STRETCH AT ONE END OF THE JOINT’S RANGE OF MOTION (ROM)

  12. CONTINUOUS STRETCHING WITH MOVEMENT THROUGH A JOINT’S ROM DYNAMIC

  13. STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY STATIC STRETCHING The slow movement of a muscle to the end point at which it is held for 15 seconds.

  14. DYNAMIC STRETCHING CONTINUOUS, SLOW AND CONTROLED MOVEMENT THROUGH A JOINT’S RANGE OF MOTION. Examples: SHOULDER, HIP

  15. ACTIVE STRETCHING • A MUSCLE IS STRETCHED BY CONTRACTING THE OPPOSITE MUSCLES. Example: contract shin to stretch the calf muscles • STATIC STRETCH

  16. PASSIVE STRETCHING • A STRETCH PROVIDED BY AN OUTSIDE FORCE, SUCH AS A PARTNER, GRAVITY, OR WEIGHT, WHILE THE MUSCLES STAY RELAXED • STATIC STRETCH

  17. PNF • PARTNER ASSISTED STRETCHING WHEREAS A MUSCLE CONTRACTION IS FOLLOWED BY A RELAXATION AND FURTHER ASSISTED STRETCH. • Dynamic and Static Stretch Proprioceptive Neuromuscular Facilitation

  18. What is ballistic stretching?

  19. Stretching that involves bobbing, bouncing, or jerky movements that make use of the body’s momentum. (VERY DANGEROUS!!!)

  20. Why should all muscle groups be stretched equally?

  21. To prevent a loss of normal range of motion(ROM) and a muscle-bound condition.

  22. Why should a balanced exercise program include both strength and flexibility exercises?

  23. So all muscles can apply equal force on all sides of the a joint.

  24. Calisthenics • Various gymnastic exercises designed to develop muscle tone

  25. GUIDELINES FOR FLEXIBILITY TRAINING: • STRETCH WHEN THE MUSCLES ARE WARM • STRETCH TO THE POINT OF MILD DISCOMFORT, NOT PAIN • HOLD A STRETCH 10 TO 30 SECONDS, REST FOR 30 TO 60 SECONDS, REPEAT • STRETCH BOTH SIDES OF THE BODY • INCREASE INTENSITY AND DURATION GRADUALLY OVER TIME • IMPROVED FLEXIBILITY TAKES TIME • STRETCH IS NON-COMPETITIVE

  26. SKELETAL JOINT THE POINT WHERE TWO BONES CONNECT • 4 main types of joints in human body.

  27. TENDONS • DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECTS BONE TO MUSCLE AT A JOINT • Because tendons attach to muscles, flexibility of the muscle can relieve pain in tendons. (tendonitis)

  28. LIGAMENTS • DENSE, FIBROUS CONNECTIVE TISSUE THAT CONNECT BONE TO BONE AT A JOINT • Stretching a ligament results in injury! You should not attempt to stretch ligaments.

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