ASPECTS OF

FITNESS

FLEXIBILITY
 Flexibility is the range of movement
across a joint.

 There are two types of flexibility:

 - STATIC - holding of a fixed position e.g splits.

 - DYNAMIC - an action performed quickly and not
held e.g a high fast kick in
karate.
 Muscles should only be stretched when warm!
There are four types of stretching:
 Active Stretching - You do the work
 Passive stretching - Partner does the work
 Maintenance Stretching - Daily to maintain every day
movement (8 - 10 seconds)
 Developmental Stretching( Increase the stretch after
10 seconds and hold again, continue for approx. 30
seconds

 Ideally stretching should be done every day

 Good flexibility assists performance in sport.
 A flexible joint is at less risk of injury from jarring
and twisting. That is why stretching is an essential
part of the warm up for every training session.
 Dynamic Flexibility is important in activities such as
Rugby and Swimming
 Static Flexibility is important in activities such as
Gymnastics and Dance
This butterfly swimmer
needs good dynamic
flexibility in the
shoulders as this allows
her to make each stroke
bigger resulting in her
traveling further with
every arm pull.
Static flexibility
allows this
gymnast to hold
this balance during
a floor routine.
Chris Patterson
Scotland's goal
kicker in rugby
should have good
dynamic flexibility
in his hips as a big
range of movement
across his hips
means a bigger
follow through,
resulting in longer
kicks.
We can test flexibility
using the ‘Sit &
Reach’ test. This
looks at Hamstring
and lower back
flexibility.
We can also test
shoulder flexibility by
attempting to touch
our hands in the
‘behind the back’ test.

Try it now.
Q. Choose any activity. Explain how
flexibility is needed to perform a skill
within that activity effectively.
Example answer:
Badminton - Net Shot
Good flexibility in the hips would enable a
performer to lunge more effectively, whilst
staying in a balanced position, and playing
a net shot.