Wellness Concepts and Applications, 8th Edition

1. IMPROVING FLEXIBILITY
CHAPTER 5

2. OBJECTIVES
• Define and describe flexibility
• Discuss difference between joint mobility and flexibility
• List and describe three types of stretching
• Discuss purpose of a dynamic warmup
• List in order a proper workout session
• Name and describe the most effective flexibility tool

3. FLEXIBILITY
• Flexibility is the pliability of muscle tissue thru range
of motion between joints
• Flexibility is influenced by:
• bony structure
• amount of tissue at the joint
• skin
• elasticity of the muscles, tendons, and ligaments
at the joint

4. FLEXIBILITY
• Flexibility begins to decline by the mid-20s
• Flexibility is influenced by age, gender, and physical activity
• Flexibility is important for:
• performing activities of daily life
• maintaining good posture
• preventing low back pain
• reducing joint deterioration
• Joint Mobility (synovial fluid)
• Flexibility is most important for preventing lower-back injury
• Posterior Kinetic Chain

5. SCIENCE OF STRETCHING
• STRETCH REFLEX:
• Muscles contract in response to rapid stretching
• Can limit ROM as the muscle resists
• Golgi Tendon Organs (GTO):
• Located in tendons and is increasingly activated with
tension in the muscle
• Inhibits muscle activation in an effort to decrease
muscle and tendon tension

6. SCIENCE OF STRETCHING CONT.
• Reciprocal Inhibition:
• The ability of the muscle opposing the muscle being
stretched to remain relaxed during the stretch
• Autogenic inhibition:
• A muscle's ability to relax while experiencing tension
• Stretch Reflex and the effects of the GTO must be overcome
to achieve muscle adaptations during flexibility training

7. TYPES OF STRETCHING
•Static
•Ballistic
•PNF - Proprioneuromuscular Facilitation

8. STATIC STRETCHING
• Lengthen the muscle to its point of tolerance
• Hold end position for an extended period
• Research indicates 6 one minute sets to overcome SR
• Maintain form the entire duration of the stretch
• Should only be done POST workout
• Very little risk of injury

9. STATIC GUIDELINES
• Warm up before stretching
• Stretch to the point of discomfort, but not pain
• Hold each stretch 1 minute minimum
• Breathe rhythmically and continuously
• Perform 2 to 3 times per day

10. STATIC CONTRAINDICATIONS
• Does not increase core body temperature
• Performance requires the use of movement, static stretching is
stationary
• Reduces strength and power production
• Decreases immediate explosiveness affecting:
• Vertical jump
• First step quickness
• Agility

11. BALLISTIC STRETCHING
• Rhythmic bouncing motion
• Rapidly moving the muscle through a cycle of being
lengthened and shortened
• End positions not held
• Often triggers the stretch reflex
• Typically done pre-workout
• Slight risk of injury

12. PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION (PNF)
•PNF is the most effective stretching technique
but takes more time, requires a partner, and has
an increased risk of injury
•PNF stretching combines passive movement with
isometric contractions
•Flexibility is usually measured with a goniometer

13. PNF HOLD-RELAX
(PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION)
• Phase 1: Passive stretch held for 10 sec.
• Phase 2: Partner then presses to further lengthen
the muscle while the athlete “holds” resisting the
partners force
• Phase 3: Athlete is then instructed to relax while
the partner presses and holds the limb in a passive
30 sec. stretch
• You should see increased ROM during this phase due to
autogenic inhibition

14. PNF CONTRACT-RELAX
(PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION)
• Phase 1: Passive stretch held for 10 sec.
• Phase 2: The athlete then contracts the muscle being
stretched while the partner resists the contraction
through a joints full ROM
• Phase 3: At the end of the ROM the athlete is
instructed to relax while the partner presses and holds
the limb in a passive 30 sec. stretch
• You should see increased ROM during this phase due to
autogenic inhibition

15. • Phase 1 & 2 are identical to the PNF Hold-Relax
• Phase 3:
• Athlete is instructed to relax while the partner presses and holds the
limb in a passive 30 sec. stretch
• While this stretch is being held the athlete performs a concentric
contraction of the agonist muscles
• Example: while stretching the hamstring, the quadriceps and hip
flexors would contract to flex the hip while the partner presses to
flex the hip
• You should see increased ROM during this phase due to autogenic
inhibition, as well as reciprocal inhibition
SLOW
REVERSAL-HOLD-RELAX (SRHR)

16. SLOW
REVERSAL-HOLD-RELAX (SRHR)
Contract – Relax Slow Reversal – Hold-Relax

17. PURPOSE OF DYNAMIC
WARM-UP
• Increase core body temperature
• Increase heart rate
• Lubrication of joints
• Prepare proper motor patterns, coordination, and balance
• Prepare neurological pathways for rapid response
• Improve Performance

18. DYNAMIC WARM-UP
SHOULD…
• Last between 10-15 minutes
• Start at a low intensity
• Include:
• Aerobic component:
• Low intensity jogging
• Jumping:
• Jumping jacks, seal jumps, quick pogo’s
• Movement drills:
• Walking lunges, hurdle walks, body weight squats

19. STRENGTH BANDS
• Most effective stretching tool available
• Allows the athlete to benefit from all three types
of stretching without needing the help of a partner
• Provides unlimited ability to focus on the most
important aspect of injury prevention and
enhanced performance

20. THE WARM-DOWN
• Stretch at the end of each workout
• Combine the use of all three types of stretching
• Benefits
• Muscle recovery
• Increased Flexibility
• Improve performance

21. RECOMMENDATIONS
• Pre-exercise preparation should be a dynamic warm-up
• Avoid static stretching prior to performance
• Stretching for benefits in flexibility should be done at the end of
each workout

22. BIBLIOGRAPHY
• Baechle, Thomas R., & Earle, Roger W. (Eds.). (2008) Essentials of Strength Training and
Conditioning (3rd ed.). Illinois: National Strength and Conditioning Association.
• Bandy, William D., & Nelson, Russell T. (2005) An Update on Flexibility. Strength and
Conditioning Journal, 27(1), 10-16.
• Hatler, Brian S., McMillian, Danny J., Moore, Josef H., & Taylor, Dean C. (2006) Dynamic
vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance. Journal of
Strength and Conditioning Research, 20(3), 492-499.
• Mann, Douglas P., & Jones, Margaret T. (1999) Guidelines to Implementation of a Dynamic
Stretching Program. Strength and Conditioning Journal, 21(6), 53-55.
• Yamaguchi, Taichi, & Ishii, Kojiro. (2005) Effects of Static Stretching for 30 seconds and
Dynamic Stretching on Leg Extension Power. Journal of Strength and Conditioning
Research, 19(3), 677-683.