Flexibility and Joint Health
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The ability to move a
joint through it’s full
range of motion.
Joint
A joint is the point at which 2
bones come together.
Joints
Types and Examples of Joints
Types of Joints
•
Pivot
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Gliding
•
Hinge
•
Ball and Socket
Examples
•
Neck
•
Wrist and Ankle
•
Knee and Elbow
•
Hip and Shoulder
•
https://www.youtube.
com/watch?v=Z5QUX
NBakvM
Ligament
•
A ligament is a strong, fibrous
tissue that attaches one bone
to another.
•
Bone to bone
Muscle
A muscle is meaty tissue
that surrounds the bone.
Tendon
•
A tendon is connective tissue
that anchors the muscle to
bone.
•
Muscle to bone
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a) Reduces injury.
b)
Prevents post-
exercise
pain.
c)
Reduces chance
of low back pain.
d) Helps relieve
emotional tension.
e) Increases joint
stability.
Static Stretching
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Static Stretching
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Static Stretching
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Ballistic Stretching
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Dynamic Stretching
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Active Warm-up
Exercises done before an activity in
order to raise the overall body
temperature (1 – 2
degrees/breaking a sweat).
This may be done by brisk
walking, jogging, or other
mild exercise
.
5-10 minutes.
A Specific Warm up could include
…
It is important that you don’t stretch a cold muscle.
Always warm up prior to stretching
Stretch in a controlled manner
Hold Stretch for 20-30 sec.
Stretch to the point of discomfort not pain
Don’t compare your flexibility to others
Cool Down
Is the time after a workout in
which activity tapers off and
HR and body temperature
return to normal.
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To Improve Flexibility
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Overload can be
achieved using the
F.I.T.T.
factors
Stretching should be
done a minimum of 3
times a week.
Daily is best!
F
requency
The muscle is stretched
beyond it’s normal
length to reach the
stretching point.
I
ntensity
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T
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The
The
time
time
a stretch position
a stretch position
is
is
held
held
could be increased
could be increased
gradually from 20-30
gradually from 20-30
seconds.
seconds.
The number of
The number of
repetitions
repetitions
may also be increased.
may also be increased.
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Gradually increase
the overload by
increasing…
a)
Frequency
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Intensity
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The amount of time
the position is held,
OR
the number of
repetitions and sets.
c)
Time
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Flexibly requirements vary widely
depending on the activity you are training
for.
Do a variety of stretches for total body
improvement.
Work the two opposing muscle groups
around the joint for balance
.
Stretching exercises
will only improve
flexibility in joints
you exercise.
Your joints may have
differing degrees of
flexibility.
What are some examples
of specificity in flexibility?
Flexibility is essential for optimal joint health, allowing for smooth movement and reducing the risk of injuries. Joints, ligaments, muscles, and tendons play crucial roles in supporting flexibility and mobility. Maintaining flexibility through activities like static stretching can promote overall well-being by preventing pain, enhancing stability, and relieving tension.
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Presentation Transcript
The ability to move a joint through it s full range of motion.
Joint A joint is the point at which 2 bones come together.
Types and Examples of Joints Types of Joints Pivot Gliding Hinge Ball and Socket Examples Neck Wrist and Ankle Knee and Elbow Hip and Shoulder https://www.youtube. com/watch?v=Z5QUX NBakvM
Ligament A ligament is a strong, fibrous tissue that attaches one bone to another. Bone to bone
Muscle A muscle is meaty tissue that surrounds the bone.
Tendon A tendon is connective tissue that anchors the muscle to bone. Muscle to bone
Flexibility is important!
b)Prevents post- exercise pain.
c)Reduces chance of low back pain.
d) Helps relieve emotional tension.
e) Increases joint stability.
Static Stretching Is slowly moving a muscle to its stretching point, and holding for 20 30 seconds.
Static Stretching The Sit and Reach test is an example of a static stretch that test the Hamstrings and Lower Back.
Static Stretching is recommended after muscles are warm.
Ballistic Stretching Involves bobbing, bouncing, or jerky movements that use the body s momentum.
Dynamic Stretching Involves moving the muscle from static to active stretching using momentum.
Active Warm-up Exercises done before an activity in order to raise the overall body temperature (1 2 degrees/breaking a sweat).
This may be done by brisk walking, jogging, or other mild exercise. 5-10 minutes.
A Specific Warm up could include It is important that you don t stretch a cold muscle.
Always warm up prior to stretching Stretch in a controlled manner Hold Stretch for 20-30 sec. Stretch to the point of discomfort not pain Don t compare your flexibility to others
Cool Down Is the time after a workout in which activity tapers off and HR and body temperature return to normal.
Applying the Training Principles
Principle of Overload
To Improve Flexibility you must stretch the soft tissue in a joint farther than it is accustomed to.
Overload can be achieved using the F.I.T.T. factors
Frequency Stretching should be done a minimum of 3 times a week. Daily is best!
Intensity The muscle is stretched beyond it s normal length to reach the stretching point.
To reach the stretching point, slowly stretch until mild tension is felt.
Time The time a stretch position is held could be increased gradually from 20-30 seconds. The number of repetitions may also be increased.
Principle of Progression
Gradually increase the overload by increasing
a) Frequency The number of sessions per day or week.
b) Intensity The distance a muscle / joint is stretched.
c) Time The amount of time the position is held, OR the number of repetitions and sets.
Principle Of Specificity
Flexibly requirements vary widely depending on the activity you are training for. Do a variety of stretches for total body improvement. Work the two opposing muscle groups around the joint for balance.
Stretching exercises will only improve flexibility in joints you exercise.
Your joints may have differing degrees of flexibility.
What are some examples of specificity in flexibility?
