Unit 5

UNIT 5Flexibility

OBJECTIVES1. Recall the different types of stretches2. Understand and locate the different

types of joints3. Understand the importance and

benefits of flexibility training4. Apply principles of training to

flexibility

TERMS1. Joint – the point at which two bones

come together2. Tendon – connective tissue that

anchors muscles to bones 3. Muscle – meaty tissue that surrounds

bones4. Ligament – strong fibrous tissue that

attaches one bone to another

TERMS5. Static Stretching – the slow movement of

a muscle to the stretching point at which it is held for 15 sec.

6. Ballistic Stretching – stretching that involves bobbing, bouncing, or jerky movements that make use of the bodies momentum

7. Dynamic Stretching – stretching done in a continuous, slow, and controlled manner

8. Isostatic Stretching – a form of stretching in which the body is pushed beyond its initial limit

TYPES OF STRETCHES Safe

Static - Most common Stretch - held for 15-30 sec. - stretch after a warm-up

Dynamic - Growing in popularity - Continuous movements - Ex. Lunges, Sumo/groin stretch

HOW DOES THIS WORK? Picture of a muscle

spindle Because the

Intrafusal Fibers run lengthwise, they can detect stretch in the muscle.

When this happens, the send a signal via the Afferent fibers for the muscle to contract, protecting the muscle from damage.

HOW DOES THE MUSCLE RELAX?Golgi Tendon Organ: the function of this organ is to send a signal to the muscle spindle to relax. The primary difference between the GTO and the IF is that IF fibers facilitate contraction, while the GTO inhibits contraction!Thus the GTO may provide a protective mechanism that prevents damage to muscle tissue or a joint during extreme contractions, or stretching.

TYPES OF STRETCHES Unsafe

Ballistic Stretches - Jerky movements - Ex. windmill - exceeds stretchable limits - pulls muscles

Isostatic Stretches - Partner Stretching - Partners do not know how much pain you are

actually in

JOINT TYPES Pivot

Rotating motionNeck

Hinge Back and Forth motionKnee

Ball and SocketMulti directional motionHips and Shoulders

GlidingSliding motionWrists and Ankles

JOINT PARTS Ligament –

Does what?

Tendon – Does What

Muscle -

BENEFITS OF FLEXIBILITY Reduces Injuries

You should stretch any muscle that you exercise

Prevents Post-exercise PainVery important to warm-up and cool-down

Reduces chance of low back painVery common especially as you get older

Helps Prevent Environmental TensionRelaxes tense musclesyoga

PRINCIPLES OF TRAINING FOR FLEXIBILITY Principle of Overload

Increase Frequency, Intensity, or Time Principle of Progression

Same as overload, increase in Frequency, Intensity, or Time

Principle of SpecificityYou are only going to improve the flexibility

of the muscles that get stretched

F.I.T. FOR FLEXIBILITY F-Minimum of three times per week

- daily is best

I-Beyond normal muscle length or to mild tension

T- Static – 15-30 sec. per stretch- Dynamic - 10 to 20 reps.

UNIT 5 TESTUnit 5 Flexibility