- Flexibilityppt - McGraw-Hill Higher Education flexibilityppt -麦格劳山高等教育.ppt

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- Flexibilityppt - McGraw-Hill Higher Education flexibilityppt -麦格劳山高等教育.ppt

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Concepts of Physical Fitness 6e McGraw Hill - Concepts of Fitness and Wellness 6e Concept 10 Presentation Package for Concepts of Fitness and Wellness 6e Section III: Concept 10: Flexibility and Stretching Flexibility Activity Flexibility is an important but often neglected part of an exercise program The importance of flexibility for health and well-being becomes more important with age Benefits of Flexibility Freedom of movement Decreased risk of back pain Decreased risk of injury Improved athletic performance Flexibility and Back Pain Short and tight muscles cause poor posture which leads to back pain Flexibility and Back Pain Facts about Flexibility Flexibility is joint specific Flexibility is enhanced if body is warm Factors Influencing Flexibility Anatomy Gender Age Race Influence of Age on Flexibility Common Movements Flexion Extension Abduction Adduction Rotation Assessing Flexibility Make sure that you are warmed up prior to testing. Follow the instructions as close as possible since the best use of the results is to compare scores over time. Types of Stretching Static Ballistic Static Stretching Stretch slowly until tension Hold stretch for 10 - 30 sec. Relax the muscle Increase stretch a bit more(developmental stretch) Ballistic Stretching Dynamic movement Specificity of movement Methods of Stretching Active stretching Passive stretching Proprioceptive neuromuscularfacilitation FIT Formula (Static Stretching) F 3 - 7 times per week I 10% beyond normal length of muscle T 10-60 seconds Areas Needing Stretching Hamstrings Inner thigh Calf Hip flexors Lower back Chest / shoulders Stretching Aids / Technology Stretching Precautions Dont force stretch to the point of pain Choose safe exercises Avoid overstretching weak muscles Use good technique Web Resources Supplemental Graphics Lab Information Lab 10a InformationEvaluating Flexibility Perform each of the stretches in the lab(Be sure to check left and right separately Complete rati