HKIN Lab 6

Flexibility
LEARNING HOW IT CAN BE MEASURED AND
RECOGNIZING PERSONAL ATTITUDES AND BEHAVIOURS

Purpose:
1. understand more about the measurement of flexibility
2. experience field tests commonly used to measure flexibility
3. reflect on your flexibility and learn different ways of stretching to improve flexibility
4. contemplate personal exercise/training habits in connection with the FITT principles
 Flexibility

 Defined as the range of motion (ROM) around

a joint or series of joints
 Dependent on the extensibility of muscles and
tendons involved.
 Joint specific therefore you can be more
flexible around one joint than another
 (i.e. Right shoulder vs left shoulder)
 Most common test is Trunk Forward Flexion
(aka, sit and reach)
 Measures hamstring and lower back in
conjunction to each other.
 Involved in maintaining postural and
functional health
 3 Types of Flexibility
Research shows that individual joints, as well as the entire body,
work optimally when all 3 types of flexibility are achieved.

Dynamic Flexibility Active Flexibility Passive Flexibility

Is the ability to hold a position,
Is the ability to move through a
mostly near an end-range of
joint’s range of motion.
motion of a joint by contracting
the muscles that act on that
joint.
Is the ability to hold or be held in a
position, mostly near an end-range of
motion of a joint using external forces. The
muscles are in a relaxed state and the
“external forces” are doing the work.
 Most common types of Stretching

Dynamic Stretching Static Stretching

 Active movements where joints and muscles go  Holding a stretch for 20-60 seconds
through a full range of motion  Best performed on warm muscles as a cool down
 Improves Flexibility and joint ROM  Increases muscle flexibility and joint ROM
 Increases Power Output  Helps with muscle recovery
 Increases Neuromuscular activation
 Promotes synovial fluid in joint capsules
 Best performed before physical activity as a
warm-up.
 Types of stretching continued…
(PNF)
Proprioceptive Neuromuscular Facilitation
 Involves stretching and then contracting the
muscles being targeted
 Passively stretch muscles to point of tension
 Contract against stretch for 6-8 secs
 Advanced form of stretching
 Can do alone or with a partner
 with a partner
Good communication is important
Ballistic stretching
 Uses momentum to move the muscles and
joints beyond its normal range of motion
 Advanced form of stretching usually used
with athletes whose sports require extreme
ranges of flexibility
 Can cause injury if not performed correctly
 Good communication is important if working
What are some health/wellness
benefits
of having good flexibility/joint
mobility?

Consider physical and mental

health.

Also consider functional (i.e.,

daily living) and performance-
based benefits.
 Why do you think some people choose not to engage in flexibility
exercises as part of their fitness regime?

FIIT Flexibility

3-4x/week for beginners.

Frequency Daily is ok

Intensity To the point of Tension

15-30 secs per stretch

Time 30-60 secs has additional benefits to ROM

Active stretching: Dynamic, Static, PNF, Ballistic (advanced)

Type Activities such as yoga, dancing, tai chi, pilaties, gymnastics, etc.
 Let’s Warm Up!
Why do you think it’s important to do flexibility testing on warm muscles?

Dynamic movements Static stretching

10 reps each
 Arm/Shoulder circles forward
 Arm/shoulder circles backward
 Cross arm front/back
 Leg swings forward (Right/Left)
 Reach up, bend down touch toes, keeping legs
straight with soft knees
 Trunk Twists
Hold 20 second each
 Triceps stretch (Right/Left)
 Arm extensions against the wall (Right/Left)
 Wide leg forward fold. Try and put your palms flat
on the floor.
 Sitting with legs extended, reach forward and
hold. Try and touch your toes.
 Flexibility Testing
Be sure to follow the protocols outlined in the procedure section of your lab.

Shoulder Flexibility Hamstring Flexibility Trunk Forward Flexion