L E S S O N
1
Lesson 1

Can You . . .
• . . . explain the difference between a warm-up and a flexibility workout?
• . . . define flexibility and how you benefit from good flexibility?
• . . . describe the different types of flexibility exercises?
• . . . describe the FIT formula for building flexibility using static stretching and proprioceptive neuromuscular facilitation
(PNF) exercises?
• . . . identify three muscles that need the most flexibility exercise?

Explain the difference between a warm-up and a flexibility workout.

Warm-Up vs. Flexibility Workout
• A warm-up is a series of activities that get your body prepared for a workout or competition (start slow, progress in intensity).
• A flexibility workout is aimed at increasing flexibility.

What is flexibility?

Flexibility
• Flexibility is the ability to move your joints through a full range of motion (ROM).
• Joints are places in your body where bones come together.
• Bones are connected by ligaments.
• Bones are connected to muscles by tendons.

What are some benefits of having good flexibility?

Benefits of Good Flexibility
• Improved physical function
– Daily and occupational activities are easier
– Performance in sport and recreation is enhanced
• Improved health and wellness
– Improved posture
– Improved back health
– Some people have reduced joint pain

What are the factors that influence flexibility?

Factors That Affect Flexibility
• Heredity: inherited anatomical difference influence flexibility
• Body build: does not have much effect on flexibility
• Gender: females tend to be more flexible than males
• Age: younger people tend to be more flexible than older people

What are the different types of flexibility exercises?

Flexibility Exercises
1. Range-of-motion exercises
2. Static stretching
3. Proprioceptive neuromuscular facilitation
(PNF) stretching
4. Ballistic stretching
5. Dynamic stretching

Key Terms for
Flexibility Exercises
• Agonist muscle: the muscle being stretched
• Antagonist muscle: the muscle opposite the one being stretched
• Example:
– When you stretch your hamstrings (agonist), your quadriceps muscles (antagonist) relax.

1. Range-of-Motion Exercises
• Technically, all flexibility exercises are range-of-motion exercises because they are all designed to allow a healthy ROM in the joints.
• ROM exercise refers to exercises that require a joint to move through a full ROM, powered either by the body’s own muscles or by assistance from a partner or therapist.
(continued)

1. Range-of-Motion Exercises
(continued)

2. Static Stretching
• Involves stretching slowly as far as you can without pain; you feel a sense of pulling or tension.
• Static stretches are held for 10 to 30 seconds.
• Two types of static stretching are active and passive static stretching.

Active Static Stretching
• Active static stretch is caused by contracting your own antagonist muscles.
– For example, contracting your shin muscle to move your toes upward, thus causing a stretch in your calf muscles

Passive Static Stretching
• Passive static stretch is achieved without use of an antagonist muscle.
• Partner can provide stretch.

3. PNF Stretching
• Proprioceptive neuromuscular facilitation
(PNF) stretching
• Used widely by athletes
• Variation of static stretching
• Some experts believe it is the most effective type of exercise for improving flexibility
(continued)

3. PNF Stretching (continued)
• Involves contracting the muscle before you stretch it to help the muscle relax
• CRAC technique is a popular form of PNF

FIT Formulas for Static and PNF Stretching
Static and PNF
Frequency Threshold of training: Stretch each muscle group on 2 or 3 days each week.
Target zone: Stretch each muscle group on 2 –7 days each
Intensity week.
Threshold of training: Stretch the muscle beyond its normal
Time length until you feel tension, then hold.
Target zone: Stretch the muscle beyond its normal length, from first point of tension to point of mild discomfort (not pain).
Hold.
Threshold of training: Do 2 stretches of 10 –30 sec for each muscle group.
Target zone: Do 2 –4 stretches with a goal of 60 sec (total) of stretching for each muscle group (6 × 10, 4 × 15, or 2 × 30 sec). Rest for 15 sec between stretches.

4. Ballistic Stretching
• Involves a series of quick but gentle bouncing or bobbing motions that are not held for a long time.
• Most static stretching exercises can be made into ballistic stretching exercises.
• Sport movement stretching uses movements that mimic those of a specific sport and are considered ballistic stretching.

FIT Formula for Ballistic Stretching
Ballistic
Frequency Threshold of training: Stretch each muscle group on 2 or 3 days each week.
Target zone: Stretch each muscle group on 2
–7 days each week.
Intensity Threshold of training: Stretch the muscle beyond its normal length until you feel tension. Use slow, gentle bounces or bobs. Use the motion of your body part to stretch the specific muscle.
Target zone: Stretch the muscle beyond its normal length, from first point
Time of tension to point of mild discomfort (not pain). Use the same gentle bouncing stretch as for threshold.
Caution: No stretch should cause pain, especially sharp pain. Be especially careful when doing ballistic stretching.
Threshold of training: For each muscle group, perform 2 sets. Bounce against the muscle slowly and gently. Perform 15 reps. Rest for 10 sec between sets.
Target zone: For each muscle group, perform 2
–4 sets of 15 reps. Rest for 10 sec between sets. Start with 2 sets and progress to 4.

5. Dynamic Stretching Exercise
• Slow stretches.
• Similar to static stretching exercises, but instead of stretching the muscle to one length and holding the stretch, the dynamic stretch is slow, gradual, and continuous until the muscle is fully stretched.
• The FIT formula for dynamic stretching is similar to the formula for static stretching, but the time (T) is less (10-15 s).

Science in Action: Dynamic
Movement Exercise
• Dynamic movement exercises include jumping, skipping, and calisthenics such as those used in a warm-up.
• They move the joints beyond normal resting
ROM and cause the muscles and tendons to stretch.
• Exercises are chosen for different muscle groups.

Muscles That Need the Most
Stretching
Muscle(s)
Chest
Reason for stretching
Prevent poor posture
Front of shoulders Prevent poor posture
Front of hip joints Prevent swayback posture, backache, pulled muscle
Back of thighs (hamstring) Prevent swayback posture, backache, pulled muscle
Inside of thighs Prevent back, leg, and foot strain
Calf
Lower back
Avoid soreness and Achilles tendon injury (may result from running and jumping)
Prevent soreness, pain, back injury