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New Flexibility
 

New Flexibility

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    New Flexibility New Flexibility Presentation Transcript

    • FLEXIBILITY
    • FLEXIBILITY
      • DEFINED AS RANGE OF MOTION ABOUT A JOINT
      • INFLUENCED BY
        • BONE
        • MUSCLE
        • TENDONS
        • LIGAMENTS
        • SKIN
    • IMPORTANCE OF FLEXIBILITY
      • MAY PREVENT MUSCLE STRAIN & BACKACHES
      • SHORT, TIGHT MUSCLES ARE ASSOCIATED WITH INFLEXIBILITY & INJURY
      • GOOD FLEXIBILITY MAY LEAD TO IMPROVED ATHLETIC PERFORMANCE & REDUCE MUSCLE SORENESS
    • TYPES OF STRETCHING
      • STATIC
      • BALLISTIC
      • PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)
    • STATIC STRETCHING
      • 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.)
      • USED IN WARM-UP
    • BALLISTIC STRETCHING
      • USING RAPID BOUNCING OR JERKING MOVEMENTS TO STRETCH.
      • CHANCE OF INJURY IS GREATER.
      • IS APPROPRIATE TO USE DURING THE ACTIVITY. HOWEVER, STATIC STRETCH PRIOR TO USING BALLISTIC…
    • PNF
      • IS A SERIES OF RELAXATION & CONTRACTION OF THE MUSCLES BEING STRETCHED.
      • 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.
    • PNF
      • CAN BE DONE WITH A PARTNER OR SOLO
      • POPULAR FOR REHABILITATION
      • RESEARCH HAS SHOWN PNF TECHNIQUES TO BE MOST EFFECTIVE IN IMPROVING FLEXIBILITY!
    • FLEXIBILITY FACTS
      • GIRLS TEND TO BE MORE FLEXIBLE THAN BOYS
      • FLEXIBILITY INCREASES UNTIL ADOLESCENCE, THEN YOU GRADUALLY BECOME LESS FLEXIBLE
      • INACTIVE PEOPLE ARE LESS FLEXIBLE
    • STRETCHING GUIDELINES
      • DON’T FORCE THE STRETCH TO THE POINT OF PAIN
      • AVOID STRETCHING SWOLLEN JOINTS
      • BEGINNERS SHOULD USE STATIC STRETCHING
      • STRETCH DIFFERENT MUSCLES & JOINTS
      • AVOID CONTRAINDICATED STRETCHES (stretches you shouldn’t do because of medical reasons/problems)
    • FITT EXERCISE PRESCRIPTION
    • CONTRAINDICATED EXERCISES
      • SOME EXERCISES MAY CAUSE DAMAGE TO THE MUSCULOSKELETAL SYSTEM OR CAUSE TRAUMA TO THE SPINAL COLUMN.
      • PLEASE CONSIDER YOUR SPECIFIC LIMITATIONS BEFORE PERFORMING EXERCISES