Flexibility
• Flexibility is the range of movement
across a joint.
Flexibility
• Most activities require suppleness,
which helps to reduce the chance of
pulling a muscle.
• Flexibility can also be know as
mobility and suppleness.
Flexibility
• Being flexible can also help make skills
more effective.
• E.G
If a hurdler has hip flexibility this will help
them clear the hurdles with minimum
effort and maximum efficiency.
Flexibility
• Controlled stretching can help
improve your flexibility by moving
your joints just beyond the point at
which you feel resistance.
Flexibility
• Flexibility is affected by the type of joint
and muscle attachment.
• Flexibility is limited by ligaments which
hold joints in place.
• The elasticity of tendons which attach
muscles to bones and joints also limits
flexibility.
Flexibility
• There are two types of flexibility.
Static Flexibility
Dynamic Flexibility
Static Flexibility
• Static flexibility is where the joint or
muscle is slowly stretched to its limits.
• Static flexibility is necessary when you are
holding a fixed position.
• The gymnast on the beam
has good static hip and leg
flexibility.
Static Flexibility
• Static Flexibility is important in
gymnastics when the judges are
looking for the correct position when
awarding marks.
• The judge would award
them poor marks if the
gymnast showed poor
hip flexibility in splits.
Dynamic Flexibility
• Dynamic flexibility is required for a
short period of time within your over
all performance.
• The high jumper requires
dynamic flexibility when
arching their back as
part of their high jump.
Dynamic Flexibility
• Dynamic flexibility is also important in
team activities, such as rugby.
• As dynamic flexibility in the
hips is very important for a
goal kicker.
• A big range of movement across their hip
means they have a bigger follow-through
which allows them to kick further.
Flexibility Tests
•
There are various tests for measuring
flexibility.
1.
The sit and reach test Measures your flexibility at the
hip joint and hamstrings.
2.
The shoulder extension test –
3.
Measures your flexibility at the shoulder joint.
The back raise test –
Measures your flexibility of the lower back.
Flexibility Training
• Exercises to maintain and improve flexibility
are usually either static or active stretches.
• In the warm –up static stretches, like the
hamstring stretch or calf stretch, should be
held in position for 10 seconds.
Hamstring
Calf
Stretch
Stretch
Flexibility Training
• Active stretches use movement to move
the body part at the joint.
• The side stretch is an active stretch when
gently bouncing to the side.
Training session
• To develop specific muscles flexibility
stretch for at least 30 seconds.
• A stretching programme should
consist of –
F – 3/4 times a week
I - Hold stretches for 30 seconds
T- For a period of 6 weeks.
Questions
1. What is flexibility?
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Questions
2. Choose a skill/technique where hip
flexibility is important.
Activity __________________________
Skill/technique ____________________
It is important in this skill/technique
because
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Questions
3. Choose a skill/technique where back
flexibility is important.
Activity __________________________
Skill/technique ____________________
It is important in this skill/technique
because
________________________________
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Questions
4. (a) Name 3 team and 3 individual activities.
Name several skills for each, which require
flexibility?
Team activities
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Individual activities
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Questions
4. (b) For each example in 4 (a), decide whether it is
static or dynamic flexibility which is required.
Team activities
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Individual activities
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