Chapter FifteenChapter Fifteen

Achieving FlexibilityAchieving Flexibility

FlexibilityFlexibility

A person’s ability to move body joints through a A person’s ability to move body joints through a full range of motion.full range of motion.

Flexibility is specific to a joint or series of joints.Flexibility is specific to a joint or series of joints.

Benefits of FlexibilityBenefits of Flexibility

WellnessWellness Prevention of low back painPrevention of low back pain Healthy jointsHealthy joints Injury preventionInjury prevention

Factors which Limit FlexibilityFactors which Limit Flexibility

Bone StructureBone Structure Muscles and TendonsMuscles and Tendons LigamentsLigaments FatFat GenderGender InjuriesInjuries

The Principles of TrainingThe Principles of Training

OverloadOverload To increase your flexibility, the muscles, To increase your flexibility, the muscles,

ligaments and tendons must be stretched ligaments and tendons must be stretched slightly further than usual. slightly further than usual.

Increasing frequency, intensity and/or time Increasing frequency, intensity and/or time places overload on the muscles.places overload on the muscles.

The Principles of TrainingThe Principles of Training

SpecificitySpecificity Flexibility can only be gained in those joints of the Flexibility can only be gained in those joints of the

body which are exercised.body which are exercised. Give extra attention to inflexible areas of the body.Give extra attention to inflexible areas of the body. Areas related to overall health fitness such as the Areas related to overall health fitness such as the

lower back and hamstring muscles should be given lower back and hamstring muscles should be given special attention.special attention.

The Principles of TrainingThe Principles of Training

ProgressionProgression Increase in range of motion will occur gradually as Increase in range of motion will occur gradually as

you continue to change the frequency, intensity you continue to change the frequency, intensity and/or time of your stretching program.and/or time of your stretching program.

To avoid injury or extreme soreness, increase your To avoid injury or extreme soreness, increase your stretching program slowly.stretching program slowly.

The Principles of TrainingThe Principles of Training

Daily stretching is recommendedDaily stretching is recommended You must do your flexibility program on a regular You must do your flexibility program on a regular

basis or you will lose the improvements you have basis or you will lose the improvements you have made.made.

RegularityRegularity

The Principles of TrainingThe Principles of Training

Flexibility is highly individual and specific Flexibility is highly individual and specific to each body joint.to each body joint.

Design your program to suit your individual Design your program to suit your individual needs.needs.

Determine your goal for achieving Determine your goal for achieving flexibility.flexibility.

IndividualityIndividuality

Flexibility TechniquesFlexibility Techniques

Static stretchingStatic stretching Muscle is stretched to its farthest point and held for Muscle is stretched to its farthest point and held for

at least 15-30 seconds.at least 15-30 seconds. Perform the stretch 2-4 times.Perform the stretch 2-4 times.

Dynamic StretchingDynamic Stretching Used to warm up for practice or competition by Used to warm up for practice or competition by

mimicking sport-specific types of activities to mimicking sport-specific types of activities to increase the range of motion of a joint.increase the range of motion of a joint.

Flexibility TechniquesFlexibility Techniques

Contract and Relax StretchingContract and Relax Stretching The muscle is contracted before it is stretchedThe muscle is contracted before it is stretched The person performs an isometric contraction while The person performs an isometric contraction while

a partner provides resistance.a partner provides resistance.

Ballistic StretchingBallistic Stretching Involves bouncing or bobbing against the muscle Involves bouncing or bobbing against the muscle

and is harmful, can cause pain and muscle soreness and is harmful, can cause pain and muscle soreness and damage soft tissue.and damage soft tissue.

Applying the Principles of TrainingApplying the Principles of Training

FrequencyFrequency - at least 2-3 times per week - for - at least 2-3 times per week - for best results perform them dailybest results perform them dailyIntensityIntensity - Stretch slowly until slight tension - Stretch slowly until slight tension is felt in the muscles (mild discomfort)is felt in the muscles (mild discomfort)TimeTime - Hold each stretch 15-30 seconds, 2 to - Hold each stretch 15-30 seconds, 2 to 4 times4 timesTypeType - Stretching should be slow and steady - - Stretching should be slow and steady - no bouncingno bouncing