What is Flexibility?
• Flexibility is the ability of a joint to move
through its range of motion
Bicep
Muscle
• Flexibility involves your bones,
joints, surrounding tissue,
nervous system, but most
importantly your muscles
Radius
Bone
Ulna
Bone
Tendon
Humeru
Bone
Ulnar Nerve
Hinge
Joint
• Flexibility is highly adaptable, and is increased
through stretching exercises.
• Muscles/joints can also become less flexible
(reversibility)
• Stretching is a type of physical
activity done with the intent of
improving flexibility.
Benefits of Flexibility and
Stretching Exercises
• Which benefits would help you?
 Joint Health
 Protection against low-back pain and injuries
 Reduction of post-exercise muscle soreness
Potential relief of aches and pains
 Improved posture
 Improve athletic performance
 Enhances range of motion
 Relaxation
What Determines Flexibility
#1 JOINT - Structure
A joint is where two bones
come together.
3 Types of Joints
 Fibrous Joint (Syndesmoses)
Rigid (sutures of the skull)
 Cartilaginous (Synchrondoses)
Allows slight movement
(pubic bones meet)
 Synovial Joints (Diathrodial)
Very mobile. Joints have
lots of movement
Synovial JointsJoints used in movement
Pivot Joint
Oval Ball and Socket Joint
Saddle Joint
Ball and Socket
Hinge Joint
Gliding Joint
#2 Muscle Elasticity and Length
Determines Flexibility
 Muscle tissue can be lengthened if regularly
stretched
 To increase the length of a muscle, you must
stretch it more than its normal length (overload)
but not over stretch it.
#3 Nervous System Activity
Determines Flexibility
 Muscles contain stretch receptors that
 control their length
 When a muscle is first stretched, a reflex causes
the muscle to contract, to resist the change in
length.
 If the stretch is maintained, the stretch reflex
subsides and muscles can be stretched beyond its
normal length.
#4 Uncontrollable Risk Factors
Determine Flexibility
Age
Old Vs. Young
Gender
Girls Vs Boys
AND...................
15
Types of Stretching
Static Stretching
Stretching muscles until tight and
hold for several seconds
Ballistic Stretching
Quick gentle bouncing type of
bobbing motion held for a few
seconds
PNF
 exercises that contract and
relax at the same time
FITT Formula
F -Stretch 3-7 days per week
I – Muscles must be stretched beyond its normal
length (overload). Muscles should feel tight but
NOT painful.
T - Be sure to use correct technique for each
stretch, hold each stretch for 10-30 seconds,
and perform at least 3-4 repetitions
T- Ballistic, Static, PNF (proprioceptive
neuromuscular facilitation)
Muscles Needing The “Most”
Stretching
• There are hundreds of exercises that can
improve flexibility
• Your program should include exercises that
work all the major joints of the body by
stretching their associated muscles
•
•
•
•
Chest muscles
Front of shoulders
Hip Joint
Hamstrings
Calf Muscles
Lower Back
Inside of thighs
Trunk muscles
Assessing Flexibility in
Physical Education Class
• Flexibility is specific to each joint
• There are no specific tests to
measure general flexibility
• “Sit-and-reach” test measures flexibility
of joints in the lower back
and hamstrings
• “Zipper” test measures flexibility of
joints in the shoulders
• “Trunk Lift” test measures flexibility
of lower back.
Summary
• Flexibility is highly adaptable and
• specific to each joint
• Benefits include reducing the risk of injury, and
preventing abnormal stresses that lead to joint
deteriorations
• Range of motion can be limited by joint
structure, muscle elasticity, and stretch
receptor activity
• Developing flexibility depends on stretching the
elastic tissues within muscles regularly
Training Principles
SPORT-
Specificity
Progression
Overload
Reversibility
Train & Maintain