Exercise Science Flexibility Training. Flexibility – A joints ability to move freely in every...
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Transcript of Exercise Science Flexibility Training. Flexibility – A joints ability to move freely in every...
Exercise ScienceExercise Science
Flexibility TrainingFlexibility Training
Flexibility TrainingFlexibility Training
Flexibility – A joints ability to move freely in Flexibility – A joints ability to move freely in every direction or more specifically, every direction or more specifically, through a full and normal range of motionthrough a full and normal range of motion
Flexibility – “ It is how stretchy, you are!!”Flexibility – “ It is how stretchy, you are!!”
33rdrd Grader Curry Elementary Grader Curry Elementary SchoolSchool
Tempe, ArizonaTempe, Arizona
Flexibility TrainingFlexibility Training
Benefits of Normal, Proper Flexibility Benefits of Normal, Proper Flexibility Decreased risk of injury (musculoskeletal)Decreased risk of injury (musculoskeletal) Increased Physical efficiency/performanceIncreased Physical efficiency/performance Improve stress managementImprove stress management Decreased risk of low-back painDecreased risk of low-back pain Improved muscular balance and postureImproved muscular balance and posture Improved proprioceptionImproved proprioception Enhanced quality of lifeEnhanced quality of life
Flexibility TrainingFlexibility Training
How does one improve ones Flexibility??How does one improve ones Flexibility??
Stretch!!!Stretch!!!
Stretching: The process of attempting to elongate the muscle in Stretching: The process of attempting to elongate the muscle in question. Stretching will always lengthening the muscle…question. Stretching will always lengthening the muscle…
opposite of contracting process.opposite of contracting process.
Flexibility TrainingFlexibility Training
Musculoskeletal Components AffectedMusculoskeletal Components AffectedMuscle BelliesMuscle Bellies TendonsTendons (at the origin and insertion points)(at the origin and insertion points)
Ligaments Ligaments (on occasion)(on occasion)
Flexibility TrainingFlexibility Training
Basic Mechanics of StretchingBasic Mechanics of Stretching Stretch ReflexStretch Reflex (initial response, muscle spindle)(initial response, muscle spindle)
Reciprocal InhibitionReciprocal Inhibition Autogenic Inhibition Autogenic Inhibition (self preservation, last line of (self preservation, last line of
defense Golgi Tendon Organ)defense Golgi Tendon Organ)
Flexibility TrainingFlexibility Training
Stretch ReflexStretch Reflex (initial response, muscle spindle )(initial response, muscle spindle )
Flexibility TrainingFlexibility Training
Reciprocal InhibitionReciprocal Inhibition
Flexibility TrainingFlexibility Training
Autogenic Inhibition Autogenic Inhibition (self preservation, (self preservation, last line of defense Golgi Tendon Organ)last line of defense Golgi Tendon Organ)
Flexibility TrainingFlexibility Training
Types of StretchingTypes of Stretching Dynamic: pre-activity Dynamic: pre-activity Static: post-activityStatic: post-activity
Flexibility TrainingFlexibility Training
Dynamic Stretching Dynamic Stretching Pre-ActivityPre-Activity Regains current ROMRegains current ROM Prepares muscles for more vigorous Prepares muscles for more vigorous
activityactivity Activates neuromuscular connectionActivates neuromuscular connection Increase heart rate (decreases muscular Increase heart rate (decreases muscular
viscosity)viscosity)
Flexibility TrainingFlexibility Training
Dynamic Stretching Dynamic Stretching
Flexibility TrainingFlexibility Training
Static StretchingStatic Stretching No Movement (hold)No Movement (hold) Post-ActivityPost-Activity Elongate Muscle (increase flexibility)Elongate Muscle (increase flexibility) RelaxingRelaxing Art Form Art Form
Flexibility TrainingFlexibility Training
Static StretchingStatic Stretching
Flexibility TrainingFlexibility Training
Factors Affecting FlexibilityFactors Affecting FlexibilityAge Age (declines with age)(declines with age)
Inactivity Inactivity (improves w/ activity)(improves w/ activity)
DehydrationDehydrationGender Gender (?)(?)
Body Type Body Type (?)(?)
Strength &/or Size of Muscles Strength &/or Size of Muscles (?)(?)
Flexibility TrainingFlexibility Training
Homework AssignmentHomework Assignment
Muscle GroupMuscle Group Stretching Stretching ExerciseExercise
Description Description (Picture)(Picture)
QuadricepsQuadriceps FlamingoFlamingo Standing the person brings Standing the person brings their heel of their foot to their their heel of their foot to their Rear EndRear End
TrapeziusTrapezius We’re Not Worthy We’re Not Worthy Person is on their hands and Person is on their hands and knees extends their arms knees extends their arms straight out in front of them as straight out in front of them as the sit back onto their heels in the sit back onto their heels in a worshiping positiona worshiping position
Etc…Etc…