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Unit 5 Flexibility

QuestionAnswer
What is flexibility? The joints ability to move through the full range of motion.
Why is it important? It reduces risk of injury, muscle soreness, muscle tension, provides good posture, enhances body awareness, increases mental and physical relaxation and your ability to perform skilled movements.
Flexibility in warm ups Joint Rotation and Aerobic activity
Flexibility in cool down Walking and light jogging
Types of stretching Static, no movement. Dynamic, moving joint actively. Never do ballistic.
Where do you focus the stretching? Around the joint being used
Hyper mobility The ability to move joints past normal. (Not good)
Joint laxity The joint allows movement in the bones in ways not intended.
Arthritis A disease in which the joint becomes inflamed. It effects over 43 million Americans.
FITT Principle Frequency - At least 3 days a week Intensity - Stretch to slight discomfort, not pain Time - Each stretch is done for 10 to 30 seconds Type - Stretch the muscles that you will use. Dynamic and static.
Overload Stretching the muscles further than normal.
Progression Increase time, stretch further, and more frequently as you get better.
Specificity Flexibility only improves in the joints you work.
Maintaining Must stretch normally or you loose it.
Injuries like sprains and strains Stay off the body part, Ice it, Wrap the injury, and elevate it.
Created by: Case Porter
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