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Flexibility: The Ability of The Muscles and Joints To Go Through The Full Range of Motion

The document discusses flexibility and stretching. It defines flexibility as the range of motion of muscles and joints, listing basic movements like flexion, extension, abduction, and adduction. It recommends daily stretching exercises to improve flexibility and notes exercises should be performed at least twice daily for very tight areas. The document describes four types of stretching - passive assisted, static, ballistic, and proprioceptive neuromuscular facilitation (PNF) - detailing the methodology and risks of each. It closes by covering benefits of flexibility exercises, the stretch reflex, and suggested exercises to improve flexibility.

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2K views13 pages

Flexibility: The Ability of The Muscles and Joints To Go Through The Full Range of Motion

The document discusses flexibility and stretching. It defines flexibility as the range of motion of muscles and joints, listing basic movements like flexion, extension, abduction, and adduction. It recommends daily stretching exercises to improve flexibility and notes exercises should be performed at least twice daily for very tight areas. The document describes four types of stretching - passive assisted, static, ballistic, and proprioceptive neuromuscular facilitation (PNF) - detailing the methodology and risks of each. It closes by covering benefits of flexibility exercises, the stretch reflex, and suggested exercises to improve flexibility.

Uploaded by

Bella Elaii Concepcion
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd

FLEXIBILITY

The ability of the muscles and joints to go through the full range of motion.

Flexion - bending a body segment Extension straightening a body segment Abduction moving a limb away from the body Adduction- moving a limb toward the body

The four basic basic movements

Body flexibility is achieved through stretching specific segments of the body. To achieve good body flexibility , exercises should be performed daily. For very tight muscle joint area, it is highly recommended that flexibility exercises be done at least twice a day.

STRETCHING When you stretch you put your arms or legs out straight and tighten your muscles.

Types of Stretching
Passive Assisted Stretching Static Stretching Ballistic Stretching Proprioceptive Neuromuscular Facilitation (PNF)

Passive Assisted Stretching


Involves relaxing a specific body part and just allowing the partner to move the limb of the stretcher to gain a new range of movement . Done without caution, this type of stretching may cause muscle injury because the person assisting the stretcher cannot adequately determine the sensation of latter . Thus, the risk of injury associated with overstretching a specific muscle group is high for this type of stretching .

Static Stretching
Involves slowly stretching a segment of the body to the farthest point and holding that position for a certain period of time. Usually performed without a partner , each stretch is easy and pain-free. Once the stretcher has achieved its full range of movement and begins to feel a mild discomfort (muscle tension) in the body part being stretched , the position is held statically. The risk of injury associated with this type of stetching is very minimal.

Ballistic Stretching
Involves a sudden, bouncing or jerking rhythmic movement of a specific part of the body. In ballistic stretching , the stretcher does not know how far the soft tissue structures can extend during the exercise , thus , the probability of tearing a muscle becomes apparent. In many cases , this type of stretching causes muscle soreness.

Proprioceptive Neuromuscular Facilitation (PNF)


Involves the hold relax (HR) approach to stretching. During the hold-relax, the partner attempts to move the limb at its lenghtened range of motion and isometrically resists the partners attempt to move the limb into a deeper strtch. Then , the stretcher relaxes the limb and the partner slowly moves the segment into a new range . PNF is generally used if range of motion is extremely limited and if active movement causes pain.

Fitness Benefits of Flexibility Exercise


Increased range of muscle joint motion. Reduced muscle stiffness and increased body relaxation. Improved blood circulation in specific body segment. Reduced incidence of injury during a major sport event. Reduced risk of cardiovascular problems in exercise.

The Stretch Reflex


It is an automatic response that protects the muscles and joints from injury due to overstretching or excessive strain.

Types of Stretch Reflex


*Myotatic Stretch Reflex *Inverse Stretch Reflex

Suggested Exercises to improve Flexibility


Anterior Thigh Inner Thigh Calf Stretch Soleus

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