FLEXIBILITY
FLEXIBILITY <ul><li>DEFINED AS RANGE OF MOTION ABOUT A JOINT </li></ul><ul><li>INFLUENCED BY </li></ul><ul><ul><li>BONE </...
IMPORTANCE OF FLEXIBILITY <ul><li>MAY PREVENT MUSCLE STRAIN & BACKACHES </li></ul><ul><li>SHORT, TIGHT MUSCLES ARE ASSOCIA...
TYPES OF STRETCHING <ul><li>STATIC </li></ul><ul><li>BALLISTIC </li></ul><ul><li>PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION...
STATIC STRETCHING <ul><li>SLOW, SUSTAINED STRETCHING WHICH INVOLVES SLOWLY STRETCHING A MUSCLE & HOLDING IT AT GREATER THA...
BALLISTIC STRETCHING <ul><li>USING RAPID BOUNCING OR JERKING MOVEMENTS TO STRETCH.  </li></ul><ul><li>CHANCE OF INJURY IS ...
PNF <ul><li>IS A SERIES OF RELAXATION & CONTRACTION OF THE MUSCLES BEING STRETCHED.  </li></ul><ul><li>MOVE MUSCLES THROUG...
PNF <ul><li>CAN BE DONE WITH A PARTNER OR SOLO </li></ul><ul><li>POPULAR FOR REHABILITATION </li></ul><ul><li>RESEARCH HAS...
FLEXIBILITY FACTS <ul><li>GIRLS TEND TO BE MORE FLEXIBLE THAN BOYS </li></ul><ul><li>FLEXIBILITY INCREASES UNTIL ADOLESCEN...
STRETCHING GUIDELINES <ul><li>DON’T FORCE THE STRETCH TO THE POINT OF PAIN </li></ul><ul><li>AVOID STRETCHING SWOLLEN JOIN...
FITT EXERCISE PRESCRIPTION
CONTRAINDICATED EXERCISES <ul><li>SOME EXERCISES MAY CAUSE DAMAGE TO THE MUSCULOSKELETAL SYSTEM OR CAUSE TRAUMA TO THE SPI...
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New Flexibility

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New Flexibility

  1. 1. FLEXIBILITY
  2. 2. FLEXIBILITY <ul><li>DEFINED AS RANGE OF MOTION ABOUT A JOINT </li></ul><ul><li>INFLUENCED BY </li></ul><ul><ul><li>BONE </li></ul></ul><ul><ul><li>MUSCLE </li></ul></ul><ul><ul><li>TENDONS </li></ul></ul><ul><ul><li>LIGAMENTS </li></ul></ul><ul><ul><li>SKIN </li></ul></ul>
  3. 3. IMPORTANCE OF FLEXIBILITY <ul><li>MAY PREVENT MUSCLE STRAIN & BACKACHES </li></ul><ul><li>SHORT, TIGHT MUSCLES ARE ASSOCIATED WITH INFLEXIBILITY & INJURY </li></ul><ul><li>GOOD FLEXIBILITY MAY LEAD TO IMPROVED ATHLETIC PERFORMANCE & REDUCE MUSCLE SORENESS </li></ul>
  4. 4. TYPES OF STRETCHING <ul><li>STATIC </li></ul><ul><li>BALLISTIC </li></ul><ul><li>PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) </li></ul>
  5. 5. STATIC STRETCHING <ul><li>SLOW, SUSTAINED STRETCHING WHICH INVOLVES SLOWLY STRETCHING A MUSCLE & HOLDING IT AT GREATER THAN RESTING LENGTH FOR A SHORT PERIOD OF TIME (usually 10-30 seconds.) </li></ul><ul><li>USED IN WARM-UP </li></ul>
  6. 6. BALLISTIC STRETCHING <ul><li>USING RAPID BOUNCING OR JERKING MOVEMENTS TO STRETCH. </li></ul><ul><li>CHANCE OF INJURY IS GREATER. </li></ul><ul><li>IS APPROPRIATE TO USE DURING THE ACTIVITY. HOWEVER, STATIC STRETCH PRIOR TO USING BALLISTIC… </li></ul>
  7. 7. PNF <ul><li>IS A SERIES OF RELAXATION & CONTRACTION OF THE MUSCLES BEING STRETCHED. </li></ul><ul><li>MOVE MUSCLES THROUGH RANGE OF MOTION & HOLD FOR 10 SECONDS, MUSCLE APPLIES A RESISTANCE ISOMETRICALLY FOR 5 SECONDS, RELAX THE MUSCLE, STRETCH AND HOLD FOR 5 SECS. </li></ul>
  8. 8. PNF <ul><li>CAN BE DONE WITH A PARTNER OR SOLO </li></ul><ul><li>POPULAR FOR REHABILITATION </li></ul><ul><li>RESEARCH HAS SHOWN PNF TECHNIQUES TO BE MOST EFFECTIVE IN IMPROVING FLEXIBILITY! </li></ul>
  9. 9. FLEXIBILITY FACTS <ul><li>GIRLS TEND TO BE MORE FLEXIBLE THAN BOYS </li></ul><ul><li>FLEXIBILITY INCREASES UNTIL ADOLESCENCE, THEN YOU GRADUALLY BECOME LESS FLEXIBLE </li></ul><ul><li>INACTIVE PEOPLE ARE LESS FLEXIBLE </li></ul>
  10. 10. STRETCHING GUIDELINES <ul><li>DON’T FORCE THE STRETCH TO THE POINT OF PAIN </li></ul><ul><li>AVOID STRETCHING SWOLLEN JOINTS </li></ul><ul><li>BEGINNERS SHOULD USE STATIC STRETCHING </li></ul><ul><li>STRETCH DIFFERENT MUSCLES & JOINTS </li></ul><ul><li>AVOID CONTRAINDICATED STRETCHES (stretches you shouldn’t do because of medical reasons/problems) </li></ul>
  11. 11. FITT EXERCISE PRESCRIPTION
  12. 12. CONTRAINDICATED EXERCISES <ul><li>SOME EXERCISES MAY CAUSE DAMAGE TO THE MUSCULOSKELETAL SYSTEM OR CAUSE TRAUMA TO THE SPINAL COLUMN. </li></ul><ul><li>PLEASE CONSIDER YOUR SPECIFIC LIMITATIONS BEFORE PERFORMING EXERCISES </li></ul>
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