FLEXIBILITY

• the ability of a joint to move through its normal, full range of motion

• increases in response to a regular program of stretching exercises and decreases with inactivity

FLEXIBILITY

• is the ability to hold an extended position at one end or point in a joint’s range of motion

• y depends on your ability to tolerate stretched muscles, the structure of your joints, and the elasticity of muscles

STATIC FLEXIBILITY

• is the ability to move a joint through its range of motion with little resistance.

• it also involves strength, coordination, and resistance to movement

DYNAMIC FLEXIBILITY

allow only limited forward and backward movement; they lock when fully extended.

HINGE JOINT

like the hip enable movement in many directions and provide for a greater range of motion

BALL AND SOCKET JOINT

semi-elastic structures that give joints strength and stability but limit movement, surround the major joints.

JOINT CAPSULES

both inside and outside the joint capsule, strengthen and reinforce the joint.

LIGAMENTS

WHAT ARE SOME FACTORS THAT PLAY IN JOINT STRUCTURE?

HEREDITY

GENDER

is the key to developing flexibility because regular stretching can lengthen it.

MUSCLE TISSUE

• The most important component of muscle tissue related to flexibility

• provides structure, elasticity, and bulk

CONNECTIVE TISSUE

HOW MANY PERCENT DOES THE CONNECTIVE TISSUE IN A MUSCLE

30%

Two principal types of connective tissue

COLLAGEN

ELASTIN

white fibers that provide structure and support

COLLAGEN

yellow fibers that are elastic and flexible

ELASTIN

temporary lengthening of a muscle that is stretched

ELASTIC ELONGATION

• long-term lengthening due to regular stretching

PLASTIC ELONGATION

limits of its flexibility are reached, connective tissue becomes more brittle and may rupture

OVERSTRETCHED

are nerves that send information about changes in the muscular and skeletal systems to the nervous system, which responds with signals to help control the speed, strength, and coordination of muscle contractions

PROPRIOCEPTORS

increases strength and flexibility and might decrease the risk of lower body muscle injury.

ECCENTRIC EXERCISES

a muscle might be stretching at the same time it is contracting

REFLEX CONTRACTION

• takes advantage of nerve activity to improve flexibility

• Performing a gradual stretch and then holding it allows the proprioceptors to adjust to the new muscle length and to reduce the signals sent to the spine, thereby allowing muscles to lengthen and, over time, improving flexibility.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION

COMMON ASSESMENT OF FLEXIBILITY

SIT AND REACH

A technique in which a muscle is slowly and gently stretched and then held in the stretched position.

STATIC STRETCHING

A technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked.

BALISTIC STRETCHING

A technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching.

DYNAMIC STRETCHING

A technique in which muscles are stretched by force applied by an outside source.

PASSIVE STRETCHING

A technique in which muscles are stretched by the contraction of the opposing muscles

ACTIVE STRETCHING

WHAT ARE SOME METHODS AND TECHNIQUES FOR PNF?

CONTRACT-RELAX STRETCHING

CONTRACT RELAX CONTRACT PATTERN