FLEXIBILITY
NAME____AYUSH_______________PD_1__HR__1___
DEFINITION: Flexibility is the ability to move your joints through a full
range of
motion. (R.O.M.=range of motion)
True / False 1-There is a great deal of difference between one person’s
flexi-
bility and another? This is because of the differences in
bone,
tendons, ligaments and muscle structure. Those who
have done
stretching exercises are more flexible than those who
haven’t.
True / False 2-As a general rule, younger people are more flexible than
older &
females are more flexible than males.
True / False 3-It is not possible to have too much flexibility known as
“hypermobility.” Also known as joint laxity or double jointed.
True / False 4-Too much R.O.M. in and around a joint can cause a risk of
injury.
True / False 5-Having long fit muscles and freely moving joints allows
us to
function at our best.
6- Name 2 sports which would require a great deal of flexibility
gymnastics
and wrestling.
Good flexibility contributes to good posture as long as you are not
hypermobile.
7-Stretching exercises is a method you use to increase your
flexibility.
THREE MAJOR REASONS IN DOING STRETCHING EXERCISES
1—Improve flexibility (note: this is the final phase of a total workout
session)
2—To relieve muscle cramps
3—To warm muscles up before workout or cool the body down after a workout
-2-
8- True / False To begin a total body workout or activity (sport) you
should SIT and stretch out BEFORE you do any other thing.
A CARDIOVASCULAR/ACTIVE warm-up for the body is the starting phase
of a total workout session for the body; then gradually move into a
static/held stretches.
9—How long do you hold stretches? 15-30 SECONDS DEVELOPING A PLAN
TO IMPROVE YOUR FLEXIBILITY YOU NEED TO BALANCE IT WITH STRENGTH AND
FLEXIBILITY EXERCISES.
Applying the proper techniques of stretching each body part plus using
the
“S.P.O.R.T.” PRINCIPLE will insure improved flexibility.
“S”-SPECIFICITY—identify which stretching exercises improves the muscles
of each body part.
“P”-PROGRESSION—you need to gradually increase your intensity (resistance
applied or time held or the number of repetitions performed)
in order to become more flexible.
“O”-OVERLOAD—you must stretch & lengthen the muscle more than you do in
daily activities. Applying more resistance using a partner,
weights, or yourself.
“R”-REVERSIBILITY—if you do not work on flexibility or any other health related
fitness areas you will lose what you gained.
“T”-TRAINING AFFECT—the end result of exercising. Becoming more flexible,
improving your cardiovascular fitness, gaining
strength.
HOW DOES THE “F” “I” “T” PRINCIPLE APPLY TO FLEXIBILITY?
“F”-FREQUENCY—How many. a minimum of 3 times per week, but
IDEALLY
every day.
“I”-INTENSITY—How hard you stretch. approximately 10% longer than
their normal
length. You need to feel a pulling or tenseness in the
muscle.
DO NOT CAUSE PAIN!!!!!.
-3-
“T”-TIME—How long. Muscles should be stretched 15 seconds to 30
seconds. Rest 10 seconds and repeat each stretch 2-3 times.
3 KINDS OF STRETCHING EXERCISES—Do Not Cause PAIN or Over
Stretch.
1--Static stretches or held stretches. The most common and safest
stretches. Hold stretches for 15-30 seconds. Using your own muscles
to stretch. First contract opposing muscle groups or self-assist by
pulling with a towel or use partner gravity to stretch a muscle.
2—PNF—Proprioceptive Neuromuscular Facilitation-used by
exercise physiologists or rehabilitation experts. First contract an
opposing muscle group then stretch the opposite one.
3—BALLISTIC—a moving stretch. Unsafe stretch. Can cause harm.
A slow ballistic stretch can be used safely.
