Flexibility
Chapter 6
What is flexibility?
Flexibility is the ability to move body joints through a full range of motion.
A joint is the point at which two bones come together.
Examples of joints: wrists, elbows, shoulders, hips, knees, and ankles.
Types of joints:
Pivot joints (neck) permit a rotating motion.
Hinge joints (knee) permit a back and forth motion.
Ball and socket (hips and shoulders) allow for movement in many directions.
Gliding joints (wrists and ankles) allow bones to slide over one another.
How is joint movement limited?
The direction in which a joint moves cannot be changed because of bone
structure.
To improve flexibility, you must stretch: ligaments, muscles, and tendons.
A ligament is a strong fibrous tissue which attaches one bone to another.
Muscles are meaty tissues surrounding bones.
Tendons anchor the muscle to the bone.
Why is flexibility important?
The degree of flexibility older adults have is affected by their past level of physical
activity and present level of physical activity.
Stretching to increase flexibility could improve lower back pain, reduce injuries,
and reduce post-exercise pain.
Post-exercise pain and stiffness caused by muscle spasms can be prevented or
reduced by stretching exercises.
Including warm-up and cool-down sessions in your workout will lengthen
shortened muscles and, therefore, help prevent muscular soreness.
Low back pain
Low back pain is one of the most common ailments. It has been estimated that 80
percent of the population in the U.S. Suffers from backaches. Adequate flexibility
in the lower back and posterior thighs can do much to reduce these systems and
prevent low back problems in adulthood.
Types of stretching
Static stretching is the more acceptable method of increasing flexibility. The process
involves slowly moving the muscle to its stretching point and holding this position for
15 to 30 seconds.
Dynamic stretching involves similar positions, but is done in a continuous, slow and
controlled manner.
Ballistic stretching usually involves bobbing, bouncing, or jerky movements. This type
of stretching is sometimes harmful because you may exceed the stretchable limits of
the tissues involved.
Isotonic stretching utilizes the help of a partner. After you hold the stretch for 8
seconds, your partner pushes you beyond the initial limit as you relax. This could be
dangerous because your partner doesn't know how far you can stretch.
Application of Training Principles
To achieve an increase in flexibility, the intensity of training should be sufficient
enough to stretch muscles and soft tissues just to the threshold of sensing pain in
the muscle.
The length of time a static stretching position is held may be increased gradually
from fifteen to thirty seconds.
Stretching exercises should be done at a minimum of three times a week.
However, performing them seven days a week is best.
Principle of Progression
Overload, progression, and specificity are the principles of training that must be
applied to develop flexibility.
Flexibility is specific to a joint’s structure.
One must start at the proper level and know how to apply F.I.T. when working on
flexibility.
Individuals need to make sure to warm-up properly before testing for flexibility.
Those engaged in moderate physical fitness programs should avoid exercises
which excessively compress the cervical vertebrae.