This document provides an overview of a lesson on flexibility that includes: - Defining flexibility and discussing factors that affect it - Explaining how to test flexibility, including the sit and reach test - Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching - Discussing how the body adapts to flexibility training over time The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.

1. FLEXIBILITY Thursday 12th May 9am – 11am

2. Starter activity Write down a key/related word for this topic area for as many letters of the alphabet as you can (5 minutes) Examples: ATP Body Composition Contraction

3. Define flexibility Discuss the factors that affect flexibility Explain how to test flexibility Design a training programme to improve flexibility Describe how the body adapts to flexibility training Learning objectives for today

4. Whatis the above sentence describing? The range of movement available at a joint Flexibilityisrequired in all sports not just the obviousoneslikegymnastics.

5. What are the two dimensions of flexibility? Static Flexibility Need this for good dynamic flexibility The maximum ability of a muscle to lengthen under controle.g. stretching (hamstrings) Dynamic Flexibility The maximum ability of a muscle to lengthenwhen performing an action at speed e.g. javelin thrower launching the javelin Dimensions of flexibility

6. There are many factors that determine flexibility These factors can be … INTERNAL and EXTERNAL 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 Factors affecting flexibility

7. Factors affecting flexibility

8. The Sit and Reach TestThe most easily accessible test is this one- indicates flexibility in hamstrings and lower back TESTING FLEXIBILITY

9. Why is it important to warm up? Use your textbook to find the answers Mobility and warm up Page 208 Why do we mobilise and warm up?

10. Sit and reach test Normative data for the Sit & Reach test The following is for 16 to 19 year olds

11. GoniometerLooks like a ruler and a compass! The head is placed at the joint The ruler follows the line of the bones Angle is measured in degrees TESTING FLEXIBILITY Page 205

12. How do we improve flexibility Question: Note down some ideas on your whiteboards

13. Improving flexibility Page 206 - 7

14. The performer moves their own body into a position just beyond normal range and holds that position for 10 seconds … Active Stretching What type of stretching

15. A partner moves the body to a position beyond the normal range and holds for 10 seconds… Passive Stretching What type of stretching

16. This involves swinging or bouncing to take the body beyond its normal range of movement… Dynamic or Ballistic Stretching What type of stretching

17. The performer stretches to a point just beyond their normal range, then contracts the muscle, relaxes, then stretches a little further … PNF Proprioceptive Neuromuscular Facilitation What type of stretching

18. Proprioceptive neuromuscular facilitation (PNF) Any contraction where there is no movement Golgi tendon organs stimulated as muscle relaxes Muscle spindles switch off

19. Can you think of any adaptation and benefits? Use your textbook to find the answers Adaptations and benefits Page 208 Adaptations and Benefits

20. Adaptations and benefits

21. Design a training programme to improve flexibility Use your textbook to find the answers (page 206) Training programme

22. True or False True..................................................or is it false! Put your right hand up if you think it’s TRUE Put your left hand up if you think it’s FALSE

23. Thank you