L E S S O N
2
Improving Flexibility
Lesson 1
Can You . . .
• . . . identify three 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?
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
Frequency
Intensity
Time
Static and PNF
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.
Threshold of training: Stretch the muscle beyond its normal
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
Intensity
Time
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.
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
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
Front of shoulders
Front of hip joints
Back of thighs (hamstring)
Inside of thighs
Calf
Lower back
Reason for stretching
Prevent poor posture
Prevent poor posture
Prevent swayback posture, backache,
pulled muscle
Prevent swayback posture, backache,
pulled muscle
Prevent back, leg, and foot strain
Avoid soreness and Achilles tendon
injury (may result from running and
jumping)
Prevent soreness, pain, back injury