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Achieving Flexibility

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					Achieving Flexibility
      Chapter 15
What is Flexibility?
   Moving the bodies joints through full
    ROM
   Flexibility is SPECIFIC to a joint or
    series of joints
   What is that?
Benefits of Flexibility
   Wellness: ability to move freely
    throughout ROM, essential to healthy
    living
   Prevent low back pain
   Healthy joints
   Injury Prevention
The Body’s Joints
  Ball and Socket: shoulder, hip
  Hinge: elbow, knee
  Pivot: ankle, wrist
  Fixed: skull
Factors Limiting Flexibility
   Bone structure
   Muscles and Tendons: increase the
    elasticity (rubber-band like flexibility)
   Ligaments: inactivity, lose elasticity
   Fat: limit ROM
   Gender: female are generally more flex.
   Injuries: scar tissue
Correct Lifting Technique
  Keep a solid base
  Do Not Bend at the waist
  Use your legs to lift the object
  Hold object close to body as you walk
  Don’t try to lift an object that is too
   heavy
Types of Stretching
  Static Stretching: safest, hold stretch
  Ballistic: bouncing, harmful and can
   cause damage to soft tissue
  Dynamic: athletes, warm-up routine
Principles of Flexibility
Training
   Warm-up: preparing the body
   Overload (FIT)
       Frequency: 3-5/week, daily
       Intensity: to the point of mild discomfort

       Time: hold static stretch for 10-30 sec.

   Progression: increase ROM
   Specificity: attention to inflexible areas
Stretching Exercises
  Best Way to Determine Flexibility
  Answer: Sit and Reach


    Examples p.330
Harmful Exercises
  Deep knee bends
  Toe touch w/ locked knees
  Full squats
  Any stretch w/ bouncing and stress on
   joints or muscles!!!!!!

    Let’s Get Physical!! (ONJ)

				
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posted:8/13/2012
language:English
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