Flexibility

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A-Level Exercise Physiology

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Flexibility

  1. 1. FLEXIBILITY<br />Thursday 12th May<br />9am – 11am <br />
  2. 2. Starter activity<br />Write down a key/related word <br />for this topic area for as many<br />letters of the alphabet as<br />you can (5 minutes)<br />Examples:<br />ATP<br />Body Composition<br />Contraction<br />
  3. 3. Define flexibility<br />Discuss the factors that affect flexibility<br />Explain how to test flexibility<br />Design a training programme to improve flexibility<br />Describe how the body adapts to flexibility training<br />Learning objectives for today<br />
  4. 4. Whatis the above sentence describing?<br />The range of movement available at a joint<br />Flexibilityisrequired in all sports <br />not just the obviousoneslikegymnastics.<br />
  5. 5. What are the two dimensions of flexibility?<br />Static Flexibility Need this for good dynamic flexibility<br />The maximum ability of a muscle to lengthen under controle.g. stretching (hamstrings)<br />Dynamic Flexibility<br />The maximum ability of a muscle to lengthenwhen performing an action at speed<br />e.g. javelin thrower launching the javelin<br />Dimensions of flexibility<br />
  6. 6. There are many factors that determine flexibility<br />These factors can be …<br />INTERNAL and EXTERNAL<br />Use your textbooks (5 minutes)List 3 internal and 3 external factors that contribute to the flexibility of a performerWork on your own or together<br />Factors affecting flexibility<br />
  7. 7. Factors affecting flexibility<br />
  8. 8. The Sit and Reach TestThe most easily accessible test is this one- indicates flexibility in hamstrings and lower back<br />TESTING FLEXIBILITY<br />
  9. 9. Why is it important to warm up? <br />Use your textbook to find the answers<br />Mobility and warm up<br />Page 208<br />Why do we mobilise and warm up?<br />
  10. 10. Sit and reach test<br />Normative data for the Sit & Reach test<br />The following is for 16 to 19 year olds<br />
  11. 11. GoniometerLooks like a ruler and a compass!<br />The head is placed at the joint<br />The ruler follows the line of the bones<br />Angle is measured in degrees<br />TESTING FLEXIBILITY<br />Page 205<br />
  12. 12. How do we improve flexibility<br />Question: Note down some ideas on your whiteboards<br />
  13. 13. Improving flexibility<br />Page 206 - 7<br />
  14. 14. The performer moves their own body into a position just beyond normal range and holds that position for 10 seconds …<br />Active Stretching<br />What type of stretching<br />
  15. 15. A partner moves the body to a position beyond the normal range and holds for 10 seconds…<br />Passive Stretching<br />What type of stretching<br />
  16. 16. This involves swinging or bouncing to take the body beyond its normal range of movement…<br />Dynamic or Ballistic Stretching<br />What type of stretching<br />
  17. 17. The performer stretches to a point just beyond their normal range, then contracts the muscle, relaxes, then stretches a little further …<br />PNF<br /> Proprioceptive Neuromuscular Facilitation<br />What type of stretching<br />
  18. 18. Proprioceptive neuromuscular facilitation (PNF)<br />Any contraction where there is no movement<br />Golgi tendon organs stimulated as muscle relaxes<br />Muscle spindles switch off<br />
  19. 19. Can you think of any adaptation and benefits? <br />Use your textbook to find the answers<br />Adaptations and benefits<br />Page 208<br />Adaptations and Benefits<br />
  20. 20. Adaptations and benefits<br />
  21. 21. Design a training programme to improve flexibility<br />Use your textbook to find the answers (page 206)<br />Training programme<br />
  22. 22. True or False<br />True..................................................or is it false!<br />Put your right hand up if you think it’s TRUE<br />Put your left hand up if you think it’s FALSE<br />
  23. 23. Thank you<br />

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