The ability to move a joint through normal
range of motion(ROM).
What is range of motion?
THE ENTIRE MOVEMENT
THROUGH WHICH A BODY
PART CAN MOVE AT A JOINT.
FLEXIBILITY IS . . .
Flexibility can increase to a regular program of stretching. Use
the FITT Principal!!!
Flexibility will decrease in response to inactivity. (Atrophy)
Flexibility will improve in response to activity!!!
FLEXIBILITY IS . . .
FLEXIBILITY IN ONE JOINT DOESN’T
NECESSARILY MEAN GOOD FLEXIBILITY IN
ANOTHER JOINT.
How can you apply the
principles of overload,
progression and
specificity to flexibility?
• overload: stretch your muscles
farther than you normally do
• progression: stretch farther as
you gain flexibility
• specificity: stretch all muscles
that need stretching
BENEFITS OF GOOD FLEXIBILITY:
Who tends to be more
flexible - males or
females, young people
or old people?
• FEMALES
• YOUNG
PEOPLE
2 TYPES OF FLEXIBILITY:
HOLDING A STRETCH AT
ONE END OF THE JOINT’S
RANGE OF MOTION (ROM)
CONTINUOUS
STRETCHING
WITH MOVEMENT
THROUGH A
JOINT’S ROM
STRETCHING TECHNIQUES TO DEVELOP FLEXIBILITY
The slow movement of a muscle to the end point at
which it is held for 15 seconds.
CONTINUOUS, SLOW AND CONTROLED
MOVEMENT THROUGH A JOINT’S RANGE OF
MOTION. Examples: SHOULDER, HIP
•A MUSCLE IS STRETCHED BY CONTRACTING THE
OPPOSITE MUSCLES. Example: contract shin to stretch
the calf muscles
•STATIC STRETCH
•A STRETCH PROVIDED BY AN OUTSIDE FORCE,
SUCH AS A PARTNER, GRAVITY, OR WEIGHT,
WHILE THE MUSCLES STAY RELAXED
• STATIC STRETCH
Neuromuscular
•PARTNER ASSISTED
STRETCHING WHEREAS
A MUSCLE
CONTRACTION IS
FOLLOWED BY A
RELAXATION AND
FURTHER ASSISTED
STRETCH.
Facilitation
•Dynamic and Static Stretch
Proprioceptive
What is ballistic stretching?
Stretching that involves bobbing,
bouncing, or jerky movements that
make use of the body’s momentum.
(VERY DANGEROUS!!!)
Why should all muscle
groups be stretched
equally?
To prevent a loss of normal range
of motion(ROM) and a musclebound condition.
Why should a balanced
exercise program
include both strength
and flexibility
exercises?
• So all
muscles can
apply equal
force on all
sides of the a
joint.
Calisthenics
• Various gymnastic exercises designed to
develop muscle tone
GUIDELINES FOR FLEXIBILITY TRAINING:
• STRETCH WHEN THE MUSCLES ARE
WARM
• STRETCH TO THE POINT OF MILD
DISCOMFORT, NOT PAIN
• HOLD A STRETCH 10 TO 30 SECONDS,
REST FOR 30 TO 60 SECONDS, REPEAT
• STRETCH BOTH SIDES OF THE BODY
• INCREASE INTENSITY AND DURATION
GRADUALLY OVER TIME
• IMPROVED FLEXIBILITY TAKES TIME
• STRETCH IS NON-COMPETITIVE
SKELETAL JOINT
THE POINT WHERE TWO BONES CONNECT
• 4 main types of joints
in human body.
TENDONS
•DENSE, FIBROUS CONNECTIVE TISSUE THAT
CONNECTS BONE TO MUSCLE AT A JOINT
•Because tendons attach to muscles, flexibility of the muscle
can relieve pain in tendons. (tendonitis)
LIGAMENTS
•DENSE, FIBROUS CONNECTIVE TISSUE
THAT CONNECT BONE TO BONE AT A JOINT
•Stretching a ligament results in injury! You
should not attempt to stretch ligaments.