Module 8: Muscular Flexibility

Learning Outcomes:

• Define muscular flexibility;

• Perform a variety of physical fitness test using correct techniques;
• Discuss stretching exercise, its styles, benefits and stretching routing tips;
• Enjoy a variety of physical activities with understanding.
• Demonstrate an understanding of concepts and skills acquired in various
physical fitness test; and
• Measure their pre and post muscular flexibility tests.
Defining Flexibility

FLEXIBITY stands for the range of motion of the joints, without

stiffness or discomfort.

- The degree of flexibility that a person has is determined by muscles and

connective tissues such as ligaments and tendons.

- It refers to the muscle’s strength, which allows for a more excellent range
of motion or mobility during physical activity or exercise.
The RANGE OF MOTION is the
distance and direction with which the
joints can move, while MOBILITY is
the ability to move without constraint.
BENEFITS OF FLEXIBILITY TRAINING

1. Allows greater freedom of movement

and improved posture
2. Increase physical and mental relaxation
3. Releases muscle tension and soreness; and
4. Reduces the risk of injuries.
STRETCHING

STRETCHING EXERCISE is a form physical exercise in

which a specific muscle or tendon (or muscle group) is
deliberately flexed or stretched to improve the muscle’s
felt elasticity and achieve comfortable muscle tone.

-it enhances flexibility. It is recommended that you do a

light cardiovascular warm-up for a few minutes before
stretching.
BENEFITS OF STRETCHING

1. Raise the flow of blood to the muscles

2. Prepares the body for the physical fitness
activity
3. Increase the range of motion and muscles
elasticity
4. Prevent muscle imbalances that can contribute
to physical injury.
 Different types of Stretching Exercise Styles according to physioworks.com
(2018)

Stretching Exercise Style Definition Examples

1. Static Stretching Considered to be the safest Shoulder Stretch
method of stretching. It Triceps Stretch
should be held for 20-30 Chest Stretch
seconds at a point where Lower Back Stretch
you can feel the stretch but Hamstring Stretch
do not experience any Calf Stretch
discomfort. Achilles Stretch

If you feel discomfort, ease

back on the stretch. Do not
bounce when holding the
stretch.
Stretching Exercise Style Definition Examples

2. Ballistic Stretching Performed at speed and prescribed Standing lunge

by your sports physiotherapist or Side Arm Swing
elite sports coach. Leg Swing
Overhead Arm Swing
They are often used as part of your
warm – up for sport or training

3. Dynamic Stretching Involve muscle movements that Vinyasa Flow

move a joint through the full range Inchworm
of movement that will be required in Dynamic Pigeon
your chosen sport or activity. Fire Hydrant Circles
Leg Crossovers
Scorpion
Page Turn
Frog Walk-in
Frog Walk-in Twist
Twisting Reverse Lunge
2-step Hamstring Step
 Stretching Exercise Style Definition Examples

4. Proprioceptive Neuromuscular Involves a component of stretch –

Facilitation (PNF) Stretching muscle contraction- and further Hold-Relax
stretch. Contract-relax
Hold Relax with Agonist
This process is usually repeated Contraction
several times and uses a trick on
the muscle spindle reflex to help
elongate your muscles
Stretching for Success Tips

1. Take a few minutes to warm-up before exercising, as the

exercising of cold muscles increases the risk of injury
2. Start with the low-intensity warm-up, like walking moderately
while moving your arms around in a circular pattern.
3. Try to warm-up before stretching for at least 5-10mins.
4. To start a workout, perform a dynamic type stretching routine
before exercise and static stretching after the exercise.
5. You may have to change your stretching techniques if you have
a chronic condition
6. Finally, note that stretching does not mean you cannot get hurt
or injured. Stretching, for example, would not prevent injury if
you were overdoing it.
Module 9: Speed Training
SPEED TRAINING – consists of a variety of workouts designed to
assist individual improve explosive power in the lower body.
- used by runners and athletes to improve their performances.
- it also teaches the body to engage alternative muscle fibers,
which can aid reduce tiredness during lengthy runs or sports
activities.
SPEED – is the method through which an athlete sprints to cover a distance
in the least amount of time possible.
- ability to move fast on the ground or move limbs rapidly to grip or
throw.

ACCELERATION – is defined as the capacity to increase maximum velocity

in a short period of time.

VELOCITY - is defined as the rate at which an objects location changes

with regard to time
- the application of force to the ground is the foundation of speed,
acceleration, and an athlete’s ability to attain high velocity sprinting speeds.

REACTION TIME – is a measurement of how quickly an organism responds

to stimuli.
BENEFITS OF SPEED TRAINING

1. Increase range of motion

2. Improve athletic performance and flexibility
3. Keep injuries to a minimum in a controlled setting
4. Incorporate activities that directly strengthen vulnerable
muscles
5. Build bone density and strength
6. Increase your endurance and muscular balance]
7. Provides a good cardiovascular exercise and raises oxygen
levels in the body, giving greater energy to working muscles
8. Aids in the prevention of osteoporosis and the maintenance of
balance and coordination.
PRINCIPLES OF SPEED

1. Choose a sensible goal for your activity, and then focus on

running faster than your objective at short work intervals.
2. Train at your preferred speed to improve your coordination,
confidence, and stamina.
3. Use extensive recoveries initially
4. Work on your cardiovascular fitness and anaerobic endurance
5. Improve on your mobility to establish a range of motion(hip
range of motion affects speed) and to help prevent injury.
SPEED TRAINING METHODS

1. Speed training which is done by running at fast speeds for short periods of time
2. Speed endurance which id performed to sustain sprinting velocities at or near
maximum velocity or to minimize deceleration after reaching top speed
3. Specific endurance which comprises of intervals at your target pace that are not
long enough to stimulate the entire race.
4. Special endurance which is performed to acquire the ability to maintain
maximum or near-maximum velocity.
5. Intensive tempo which includes runs conducted at 75-95% effort to overwhelm the
lactic energy system
6. Extensive tempo is a slower form for intensive tempo in which the goal is to avoid
lactic build up
7. Resisted sprints which include running uphill, running with sledge or tire,
sprinting into a headwind
8. Assisted sprints which include downhill running, running with the wind.
Module 10: BALANCE
TRAINING
BALANCE – refers to your capacity to regulate your body in
space by equally spreading your weight and remaining upright.

STATIC BALANCE – is the capacity to keep the center of mass of

the body within its base of support.

DYNAMIC BALANCE – the capacity to move outside of the

body’s base to support while retaining postural control.
BALANCE TRAINING – is performing exercises
that develop the muscles that help you stay
upright, such as your legs and core.
- is one of the six type of exercise.
- assist you to have better control over your
body when participating in sports or physical
activities.
- you will acquire stability, coordination,
and mobility
EXAMPLES OF BALANCE TRAINING

1. Stand on one leg while elevating the other leg

to the side or behind you
2. Walking a tightrope with your heel directly
in front of your toes
3. Walking with each stride alternating knee
lifts
4. Practicing tai chi or yoga
5. Using equipment such as a BOSU ball
BENEFITS OF BALANCE TRAINING

1. Prevent falls and injuries

2. Improve your posture
3. Increase your strength
4. Improve locomotor performance and standing balance
5. Improve dynamic trunk control, sitting and standing
balance and movement
6. Enhance physical performance
7. Enhance your quality of life