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Chapter 8 FFL

Flexibillity

TermDefinition
Warm-up A series of activities that get your body prepared for a workout or competition (start slow, progress in intensity)
Flexibility workout Aimed at increasing flexibility
Flexibillity The ability to move your joints through a full range of motion (ROM)
ROM the amount of movement you can produce in a joint
Joints The places in your body where bones come together
Ligaments What bones are connected by
Muscles and tendons How bones are connected to muscles
Benefits of Flexibility Improved physical function and health + wellness
How does flexibility improve physical function? Daily and occupational activities are easier Performance in sport and recreation is enhanced
How does flexibility improve health and wellness? Improved posture Improved back health Some people have reduced joint pain
Factors that effect flexibillity Heredity, gender (females are better), age (younger people are better)
Flexibility exercises Range-of-motion exercises Static stretching Proprioceptive neuromuscular facilitation (PNF) stretching Ballistic stretching Dynamic stretching
Agonist muscle The muscle being stretched
Antagonist muscle The muscle opposite the one being stretched
Hypermobillity Unusually large ROM in some joints
ROM exercise exercises that require a joint to move through a full ROM, powered either by the body’s own muscles or by assistance from a partner or therapist
Static Stretching Involves stretching slowly as far as you can without pain; you feel a sense of pulling or tension and are held for 10 to 30 seconds.
Active Static Stretching Stretch caused by contracting your own antagonist muscles
Passive Static Stretching A stretch achieved without use of an antagonist muscle and can be provided by a partner.
PNF (proprioceptive neuromuscular facilitation) stretching Variation of static stretching Some experts believe it is the most effective type of exercise for improving flexibility Involves contracting the muscle before you stretch it to help the muscle relax
F in Fit formula Frequency
I in fit formula Intensity
T in fit formula Time
Ballistic Stretching Involves a series of quick but gentle bouncing or bobbing motions that are not held for a long time.
Dynamic Stretching Exercises Similar to static stretching exercises, but instead of stretching the muscle to one length and holding the stretch, it is slow, gradual, and continuous until the muscle is fully stretched.
Created by: msoto26
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