FlexibilityFlexibilityand Athletic Injuries

Power Point #5

Flexibility is…Flexibility is…

The ability of a joint to move through its full

range of motion.

Terms to KnowTerms to Know

Joint: Place where two bones meet – may or may not move.

Ligament: Connects bone to bone over a joint.

Tendon: Connects muscle to bone over a joint.

Range of Motion (ROM): A joint’s potential to move.

Types of JointsTypes of Joints

Flexibility is…Flexibility is…

ADAPTABLE◦Increases in response to regular program of stretching.

◦Decreases with inactivity.

SPECIFIC◦Flexibility in one joint does not mean flexibility in all joints.

Benefits of FlexibilityBenefits of Flexibility

Prevents injuries (decreases severity of injury)

Decrease muscle soreness following exerciseImproves performanceImproves joint healthGood postureIncreases relaxationIncreases blood and nutrients to body tissueImproved muscle coordination

Stretching TechniquesStretching Techniques

Static Stretching:◦Maintain a stretch at the end of a joint’s ROM◦Example: Hurdler’s Stretch (hold for 10

seconds)

Stretching TechniquesStretching Techniques

Dynamic Stretching:◦Continuous Movement through a joint’s ROM ◦Example: Walking lunge

Stretching TechniquesStretching Techniques

Active Stretching:◦A muscle is stretched by a contraction of the

opposing muscle.◦Example: Forearms, biceps, calves

Stretching TechniquesStretching Techniques

Passive Stretching◦An outside force or resistance provided by

yourself, a partner, gravity or a weight to stretch.

◦Example: Partner Straddle Stretch

Stretching TechniquesStretching Techniques

Proprioceptive Neuromuscular Facilitation (PNF)◦Partner assisted stretching using a contraction

followed by a period of rest and then a further stretch as you breathe out.

Stretching TechniqueStretching Technique

Ballistic Stretching◦Bouncing while stretching◦NOT RECOMMENDED!◦Why?

Guidelines for Flexibility TrainingGuidelines for Flexibility Training

Warm Up First!- do not stretch cold muscles.

Stretch to a point of mild discomfort-should not be painful.

Hold stretch 10-30 seconds, rest 30-60 seconds and then repeat.

Perform all exercises on both sides of the body.

Don’t forget to breathe!

Injury Project Instructions:Injury Project Instructions:

Groups of 3Each group will be assigned an injury:

◦Sprain◦Fracture◦Muscle Pull/Strain◦Muscle Cramp/Spasm◦Heat Stroke/Exhaustion◦Ligament or Tendon Tear◦Tendonitis◦Dislocation◦Concussion◦Shin Splints

Injury Project Instructions:Injury Project Instructions:

Poster or Power Point will include (25 points):◦Pictures◦Attention Getter◦Definition◦Prevention◦Treatment◦Recovery Time◦Statistics/Extra Facts

*Poster or PowerPoint must be neat and easy to read!

Injury Project Instructions:Injury Project Instructions:

Presentation (10 points total)◦Each group member must present something.◦Speak clearly◦Do not read word for word off slides