Flexibility+Notes


 * Flexibility Notes **

Flexibility is an essential fitness component in both your functional life, as well as when you engage in physical activity.

It is important that you stretch to increase the length of both your muscles and tendons. The more range of motion you have, the more your joints can move without injury.

Stretching will not only help reduce the chance of injury, minimize muscle soreness, stimulate blood flow, it is also a great stress reliever.


 * Joint ** - is the point at which 2 bones come together. (Gliding, Pivot, Hinge, and Ball & Socket)


 * Ligament ** - a strong, fibrous tissue which attaches one bone to another.


 * Muscle ** - is the meaty tissue surrounding bones.


 * Tendon ** - is the soft tissues that anchor muscles to bones.


 * Static Stretching ** is slowly moving a muscle to its stretching point and holding the position for 15 seconds.


 * Dynamic Stretching ** is stretching done in continuous, slow, and controlled manner.


 * Ballistic Stretching ** is stretching that involves bobbing, bouncing or jerky movements which use the body’s momentum.


 * Isostatic stretching ** is a form of stretching in which a partner pushes the body beyond the initial limit.


 * Flexibility ** is the ability to move body joints through a full range of motion.


 * // What limits flexibility? //**
 * 1) Ligaments
 * 2) Muscle
 * 3) Tendon
 * // Why is flexibility important? //**
 * 1) Needed in daily living
 * 2) Reduces chance of injury
 * 3) Increases capacity of joint to move
 * 4) Prevents muscles from shortening
 * 5) Helps relieve muscle soreness
 * 6) Helps reduce chance of developing low back pain
 * 7) Helps relax muscle tightness from injury, fatigue, and emotional tension

Increase overload by increasing: Frequency - number of sessions per day or week Intensity - distance the muscle is stretched Time - length of time the position is held, or number of repetitions and sets. Type - Type of stretch performed.
 * // F.I.T. applied to Flexibility //**

Gradually increase overload by increasing frequency, intensity or time of the exercise
 * // Principle of Progression //**

Stretching exercises will improve flexibility only in joints exercised Flexibility is specific to each:
 * // Principle of Specificity //**
 * 1) Individual
 * 2) Joint
 * 3) Sport

 Unsafe flexibility exercises  Avoid ballistic stretching  Don’t use a partner to stretch  Start at your appropriate level and progress slowly  Stretch by what feels comfortable to you - don’t follow others  Combine cardiovascular, muscular strength and endurance exercises to prevent imbalance
 * // Safety Precautions //**

**Type** - Static, Dynamic, PNF, Isostatic if with a professional or a very trustworthy person.
 * // Minimum Principles of training guidelines //**
 * Frequency ** - at least 3 times per week, could stretch every day
 * Intensity ** - stretch slowly until mild tension is felt
 * Time ** - Static: hold stretch for 15 to 30 seconds Dynamic Stretching: 10-20 repetitions through full range of motion.