FLEXIBILITY & INJURY PREVENTION OUTLINE Principles of Physical Fitness Chapter 5 Fit and Well 1.

Definition: Flexibility is the ability of a joint to move through its normal full range of motion. A. Static Flexibility the ability to hold an extended position at one end or point in a joints range of motion B. Dynamic Flexibility- the ability to move a joint through its range of motion with little resistance 2. What Determines Flexibility? A. Joint structure (type of joint and joint capsule) influenced by heredity and gender B. Muscle elasticity and length C. Nervous system regulation 3. Benefits of Flexibility and Stretching Exercises A. B. C. D. E. F. G. Joint Health Prevention of low-back pain and injuries Relief of aches and pains Improved body position and strength for sports (and life) Maintenance of good posture & balance Relaxation Improving impaired mobility

4. Creating a Successful Program to Develop Flexibility (because flexibility is specific to each joint, there are no tests of general flexibility) A. Apply the FITT principle Frequency 2-3 days per week to improve range of motion Intensity stretch to the point of slight tension or slight discomfort Time hold for 10-30 seconds. Repeat each stretch 2-4 times, accumulating 60 seconds per stretch. A complete program usually takes 20-30 minutes. Stretch when your muscles are warm or during your cool down phase. B. Types of stretching techniques: 1. Static* 2. Ballistic stretching (**SEE COMMENT BELOW) 3. Dynamic (Functional) 4. Proprioceptive Neuromuscular Facilitation (PNF) C. Methods of stretching 1. Active stretching

2. Passive stretching 5. Lower Body Stretching Demonstrations/Participation (Quadriceps, Hamstrings, Calves, Hip Add/Ab, Glutes & Hip Flexors) 6. Upper Body Stretching Demonstrations/Participation (Neck, Shoulders, Triceps, Chest, Upper/Lower Back, & Abs) 7. Preventing and Managing Low-Back Pain A. Causes and Prevention of Low-Back Pain B. Core Muscle Fitness the best exercises for low-back health are wholebody exercises that force the core muscles to stabilize the spine in many different directions. C. Exercises for Prevention and Management of Low-back pain D. Exercise Safety and Injury Prevention (Chapter 3) E. First Aid and Minor Injuries (R-I-C-E) (Chapter 3)

**Ballistic stretching should be done carefully as bouncing motion may trigger a protective reflex that contracts the muscle instead of stretching it. It is recommended primarily only for trained athletes in conjunction with a well-rounded flexibility program.