Flexibility Is the Ability to Move Joints Through a Full Range of Motion

FLEXIBILITY

Flexibility is the ability to move joints through a full range of motion.

The main parts of the joint are: Bones, Tendons, Ligaments, and Cartilage.

Flexibility is measured only in moveable joints.

There are four basic types of joints:

Fixed or immoveable: these joints do not allow measurable movement

Hinge joints- move back and forth like the elbow & knee

Ball and Socket joints such as the hips and shoulders

Pivot joint- such as wrist and spine

Each part of the joint has a specific purpose.

Ligaments are white fibrous tissues that connect bone to bone. Its job is to stabilize.

Tendons are white fibrous tissues that connect muscle to bone. This allows the bone to move because of the force of the muscle.

Cartilage is white fibrous plastic like tissue that cushions between the bones. This keeps the bones from wearing on the ends.

Without muscles the joints would be of little use for loco-motor movements.

There are two basic ways to look at measuring flexibility.

Static flexibility is the ability to stretch the muscle and hold the stretch.

Dynamic/Ballistic flexibility is the ability to rapidly bounce repeatedly stretching the muscles.

In training for these two measurements we use passive and active stretching exercises.

To apply the fitness principles one must stretch more than normal.

Overload- stretch until you feel some mild tension in the muscles.

To Progress- you must increase one of the components of F.I.T.

Specificity- To Stretch a particular joint or muscle group.

Common stretches:

Neck stretch

Triceps stretch

Deltoid stretch

Groin stretch ( butterfly)

Quadriceps stretch

Calf stretch

Achilles stretch

PNF= Proprioceptive- Neuromuscular-Facilitation

Protagonist – Antagonist theory applied to the muscles

When one muscle group contracts the opposite muscle group must relax.

Proprioceptors are electrical impulses from the brain to the muscles. The term neuromuscular relates to the relationship between the nerves and muscles. To facilitate means to allow or help something happen.

Lordosis- Sway back, Kyphosis- Hump back( upper back), Scoliosis- Lateral curvature of the spine, Abdominal Ptosis- forward pelvic tilt.

“NEUROMUSCULAR”

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