CF - Flexibility Lesson

Flexibility

Introduction

 

Flexibility

Flexibility is a health-related component of fitness. In this microlesson, you will learn the importance of being flexible and how to improve your flexibility.

 

Explore

Explore the information below to learn more about flexibility.

Flexibility

Stretching
FLEXIBILITY Flexibility is the ability to move your joints through a full range of motion. Benefits of Good Flexibility: maintain health & mobility, rehabilitation from injury, improved function Factors Influencing Flexibility 1. heredity - you can inherit joints that have an unusually large range of motion (hypermobility or double jointed), but you also inherit joints that do not favor a large range of motion. 2. Sex and age - generally females tend to be more flexible than males, and younger people tend to be more flexible than older people. 3. Body Build - Some people have exceptionally long arms or legs. Muscles That Need the Most Stretching chest & front of shoulders: to prevent poor posture lower back: to prevent soreness, pain, & back injury front of hip joints & back of thighs: to prevent swayback posture, backache, &pulled muscles calf: to avoid soreness & achilles tendon injury

 

Flexibility Exercises Muscles often work as antagonists, which means they perform opposite functions: For example, if you're lying on the floor and contract your quadricep muscle, it lifts your leg off the floor while your hamstrings relax. Range of motion Exercise These are exercises that require a joint to move through a full range of motion. powered by either the body's own muscles OR by a partner or therapist. Static Stretching These stretches involve slowly stretching as far as you can, without pain, until you feel a sense of pulling or tension. For best results, static stretches are held for 10 to 30 seconds. When done correctly. static stretches increase your flexibility and can help you relax. Static stretches can be active or passive. Active stretches cause you to contract your own muscles. Passive stretches are performed with a partner and don't require the use of an antagonist muscle. Pn3 Stretching This is a stretching technique that involves contracting muscles before you stretch them out to help the muscle relax, allowing it to be stretched easier. One popular form of PNF is CRAC (contract-relax-antagonist - contract). After you contract a muscle that you want to strengthen, the muscle automatically relaxes. Ballistic Stretching This is a stretching technique that requires a series of gentle bouncing or bobbing motions that aren't held for a long time.  

 

Challenge 

Review what you've learned by completing the activity below.    

 

 

Reflection...

Flexibility is an important component of fitness. Flexibility can be increased through different stretching exercises as well as stretching warm-ups and cooldowns. Increasing flexibility can reduce the risk of injury and improve posture.

What Is Your Takeaway? 

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