The document discusses flexibility, including the types, factors affecting it, and guidelines for stretching. There are several types of stretching: static, functional/dynamic, PNF, passive, and ballistic. Static stretching involves holding a stretch for 30 seconds and has been proven to increase flexibility safely. Dynamic stretching incorporates flexibility into movement. PNF stretching facilitates greater range of motion but requires experience. Passive stretching uses gravity to lengthen muscles. Ballistic stretching is not recommended due to injury risk. The guidelines recommend stretching before and after exercise in 8-12 minute sessions using different stretches.

1. Flexibilty By: Shahram Shafii

2. Flexibilty Range of motion in a joint Injury Prevention Improve Performance Improves living

3. Types Static Dynamic Range of possible movement about a joint and its surrounding muscles during a passive movement (1) Available range of motion (ROM) during active movements, therefore requires voluntary muscle actions. (1)

4. Factors Affecting Flexibility Can’t Change Joint Structure Age Sex Can Change Activity Level Weight Training Stretch Exercises

5. F.I.T. The literature provides limited guidelines regarding F.I.T. stretching principles (2) Stretching sessions per week varies on sport and time of year (1) Each practice session should have an appropriate warm up and then 8-12 min of sport specific stretching (1) Then after practice/session it should conclude with another stretching session of 8-12 min. (1) Individual stretches should be held for 30s to a mild discomfort, but not pain. (1)

6. When should athlete stretch? Before practice Improves performance by increasing available ROM(3) Decreases likelihood of injuries by increasing elasticity of muscles and tendons(3) After practice Facilitates ROM improvements because of increased muscle temperature(3) May also decrease muscular soreness(3)

7. Types of Stretching Static Functional (Dynamic) PNF (proprioceptive neuromuscular facilitation) Passive Ballistic

8. Static Slow and constant with the end position held for 30s Performed slowly with hold at the bottom of the stretch, therefore decreasing the chance of an injury(1) Easy to learn and proven to increase flexibility(1) Injury can occur if stretch is too intense Appropriate for everyone

9. Static Video Static http://www.youtube.com/watch?v=7yoHczDzxNg&feature=related

10. Functional (Dynamic) Involves flexibility during a movement(1) Similar to ballistic but does not bounce at the end Increase sport specific flexibility(1)

11. Dynamic Video Dynamic http://www.youtube.com/watch?v=DkCZym9CT54

12. PNF Allows joint to go pass its normal ROM (1) Orginally developed for neuromuscular rehabilitation(1) Requires partner or tool to perform stretch (1) May be superior because it facilitates muscular inhibition(1) Often impractical because lack of experience and technique(1)

13. PNF Video PNF http://www.youtube.com/watch?v=791XXiYzNbE

14. Passive Allowing your bodyweight and gravity to gently lengthen muscles and connective tissues(3) Can’t be only form of stretching to see benefits Like a “Deep Muscle Massage”

15. Passive Video Passive http://www.youtube.com/watch?v=919gmCR1s_U

16. Ballistic Involves active muscular effort and uses a bouncing-type movement in which the end position is not held(1) High injury rate Incorporates stretch reflex not allowing the muscle to relax, which defeats the purpose of stretching(1)

17. Ballistic Video Ballistic http://www.youtube.com/watch?v=aMcSn2tkUn0

18. Conclusion To improve performance and decrease the chance of injury, a proper warm up and flexibilty program should be incorporated into any workout program.

19. References 1.Baechle, Thomas. Essentials of Strength Training and Conditioning . second. Hong Kong: The National Strength and Conditioning Association, 2000. 2. Fox, E.L. Sports Physiology. Philadelphia: Saunders. 1979. 3. Howley, Edward. Health Fitness Instructor's Handbook . Fourth. Hong Kong: 2003.