Module 3 Physical Activities Towards Health and Fitness II 1

FLEXIBILITY TRAINING EXERCISES

INTRODUCTION

Flexibility is a very important facet of any exercise program but is often overlooked.
Lack of flexibility in the right places appears to be the root of many problems. The
body’s movements are hampered when flexibility and posture are distorted. Active,
dynamic, static and PNF stretching are key factors and should all be included in any
training program. When a muscle is tight, it limits the muscle’s ability to contract
properly, causing inefficient movements and risk of injury. Without flexibility, the
body’s movement becomes limited, and good results are difficult to achieve.

OBJECTIVES
At the end of the module, the students should be able to:
a. Discuss the background of flexibility training exercises;
b. Execute flexibility training exercises;
c. Create and perform flexibility training exercises.

DISCUSSION PROPER

BACKGROUND OF FLEXIBILITY TRAINING EXERCISES

FLEXIBILITY
Flexibility is the ability of joints to move through an unrestricted, pain free
range of motion. Although flexibility varies widely from person to person, minimum
ranges are necessary for maintaining joint and total body health. Many variables
affect the loss of normal joint flexibility including injury, inactivity or a lack of
stretching. The range of motion will be influenced by the mobility of the soft tissues
that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint
capsules, and skin. A lack of stretching, especially when combined with activity can
lead to a fatigue induced soft tissue shortening over time.
EFFECTS OF BEING INFLEXIBLE
Inadequate flexibility will have a negative effect on the body in 3 significant
ways:
Joints require movement through a full range of motion to maintain the health
of cartilage and other structures within the joint with increased blood supply and
nutrients to joint structures with increased quantity of synovial joint fluid (oil in the
crank case). This effect can be particularly noticeable in weight bearing joints such
as the hips and knees.
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Muscles that are inflexible tire more quickly, causing opposing muscle groups
to work harder. Muscle fatigue can lead to muscular injuries and the inability of the
muscles to protect joints from more severe injuries. For example, the hamstrings
play a role in stabilizing the knee and preventing ACL tears.
Decreased flexibility may also lead to abnormal stress on structures and
tissues distant from the initial site of inflexibility. One example of this is that tendonitis
in the knee can be related to calf tightness.
Additional benefits of a regular stretching routine:

 Increased neuromuscular coordination

 Return of muscle to natural resting state
 Modifying blood pooling, recirculation

MEASURING RANGE OF MOTION

The range of motion of a joint is often measured with devices such as a
goniometer or inclinometer. These devices allow range of motion to be measured in
degrees and then compared to accepted normal values. Flexibility can also be
measured with functional tests. These tests allow the measurement of joint range of
motion within the context of common patterns of movement. Using range of motion
testing, areas of inflexibility can be identified and addressed.
STRETCHING GUIDELINES
Typical areas of assessment include hamstrings, lower back, Illiotibia band (IT
band) and hip. In order to realize the benefits of stretching, a regular stretching
routine must be incorporated into your normal training program. Also, it is important
to remember that gaining flexibility takes time and dedication. It may take several
weeks of consistent, daily stretching to notice improvement. Stretch after each
training session with stretches that will target the largest joints in your body.
Stretching for a continuous amount of time (20+ minutes), not just after each training
session several times per week, can also be very beneficial. Once these have been
performed, move on to stretches that will more specifically address your areas of
inflexibility. There are an unlimited number of stretches that can be performed to
address all of the body’s joints, but there are specific guidelines that should be
followed for all stretches:

 Maintain the stretch position for 30 seconds to begin but 1-2 minutes is ideal.
Stretching should be completed statically. Static stretching calls for gradually
stretching through a muscle’s full range of motion until you feel resistance or mild
discomfort. Gradually release the stretch
 Repeat Frequency: Daily

A stretching routine should cover all the major muscle groups of the body as
well as any specific muscle groups that are being utilized in a sport or activity. The
movement of other areas of the body, other than the muscle group being stretched,
should be minimized. Maintain a regular breathing pattern when stretching.
Stretching will not head off delayed-onset muscle soreness - the kind that generally
occurs the day after unaccustomed The debate as to when to perform a stretching
routine is controversial. It is generally agreed upon that stretching at the end of an
exercise session will greatly benefit you. Stretching before an exercise session
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though is generally not recommended unless it is preceded by a 5-minute

cardiovascular warm-up. Warming up before stretching increases the blood flow and
temperature of the muscles, ligaments and tendons, improving the elasticity and
optimal functioning of the muscles and connective tissue. Stretching when muscles
are cold could lead to a strain or pull. Begin each stretch slowly and gently – Stretch
to the point of tightness and then just beyond. You should feel pulling or tightness,
but not pain. Stay relaxed and do not bounce.
HEALTH AND PERFORMANCE CONSIDERATIONS
Stretching is most often thought of as a way to loosen muscles, but it is also
effective in increasing the mobility of all soft tissues that restrict flexibility. Stretching
will not head off delayed-onset muscle soreness - the kind that generally occurs the
day after unaccustomed strenuous exercise.
Benefits of a regular stretching routine:

1. Enhanced performance
2. Decreased risk of injury
3. Increased blood supply and nutrients to joint structures
4. Increased quantity of synovial joint fluid (oil in the crank case)
5. Increased neuromuscular coordination
6. Reduced muscular tightness and increased joint mobility
7. Return of muscle to natural resting state
8. Modifying blood pooling, re-circulation

TYPES OF FLEXIBILITY

There are different types of stretching to improve flexibility. Each has a slightly
different purpose.

STATIC STRETCHING
You move into a position that lengthens a target muscle and hold the position for 15-
60 seconds. It's best to remember to breathe as you hold each stretch. Static
stretching typically should only be done after muscles are warmed up, so do it after a
workout. If stretching is the main workout, make sure it's preceded by a proper
warm-up. Some recent research suggests that short-duration static stretches are
safe before a workout for most people—just not high-performance athletes.
DYNAMIC STRETCHING

You move in and out of a position that lengthens a target muscle. Dynamic stretching
involves moving through a joint's full range of motion either slowly or quickly to mimic
a functional activity. Examples would be bodyweight squats or lunges, arm and leg
swings, or hip circles.

ACTIVE ISOLATED STRETCHING (AIS)

Active isolated stretching is a technique that involves contracting the opposite

muscle from the one you are stretching, holding it for two seconds, then relaxing,
and repeating 8 to 10 times. The muscle contraction sends a signal to the
opposite muscle to relax, letting you stretch more effectively without discomfort.
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Many athletes and active exercisers use active isolated stretching to prevent injuries
or muscle imbalance.

MYOFASCIAL RELEASE

Myofascial release exercises, such as foam rolling, can also help increase flexibility.
It is thought that tight, tense areas in your body are due to adhesions of the fascia, a
connective tissue. Using myofascial release can purportedly break up these
adhesions, increase blood flow to the tissues, and release tension.
One type of stretching known as ballistic (bouncing) stretching is risky and not
recommended as it has a higher potential to cause injuries.

HOW TO INCREASE FLEXIBILITY

Stretching improves flexibility. But you don't have to do hours of stretching to

enjoy the benefits of flexibility training. You can take a stretching class or do an
online video that focuses just on stretching exercises to improve range of motion
throughout the body.

Many exercisers add a few minutes of stretching to the end of their daily
workout to relax muscles and improve range of motion. Or you can take five to 10
minutes to stretch in the morning after you get out of bed. Just a few minutes of
flexibility training each day can provide benefits.

For example, a lunge exercise strengthens the quadriceps on one leg but
lengthens (stretches) the hip joint on the other. Different swimming strokes increase
flexibility in the upper back and torso. And walking strengthens the lower body but
also increases flexibility in the hip joint.

Another way to improve flexibility is to do various cardio and strength training

exercises. Flexibility is inherent in many other activities such as yoga, pilates, and
mobility work.

Never stretch to the point of pain; don’t force or overdo any movements.
Improved flexibility will come with time and regular practice.

BENEFITS OF FLEXIBILITY

Improved flexibility produces a wide range of physical benefits and can have a
positive effect on your overall well-being. Here are a few ways that increased
flexibility is likely to help you.

1. FEWER INJURIES

Once you develop strength and flexibility in your body you’ll be able to
withstand more physical stress. Plus, you’ll rid your body of any muscle
imbalances, which will reduce your chance of getting injured during
physical activity. Correcting muscle imbalances requires a combination
of strengthening the underactive muscles and stretching the
overactive (tight) ones.
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2. LESS PAIN
Your body is likely to feel better overall once you work on lengthening and
opening your muscles. When your muscles are looser and less tense,
you’ll experience fewer aches and pains. Plus, you may be less likely to
experience muscle cramps.
3. IMPROVED POSTURE AND BALANCE
When you focus on increasing muscular flexibility your posture is likely to
improve. Working out your body allows you to have proper alignment and
correct any imbalances. Plus, with an increased range of motion you may find
it easier to sit or stand in certain ways. Yoga has been shown to improve
balance.
4. A POSITIVE STATE OF MIND
Regularly engaging in poses that stretch and open up your body can bring
about feelings of relaxation. The physical benefits can extend to a relaxed
state of mind. You may find it easier to unwind once your body feels better.
5. GREATER STRENGTH
It’s important to increase strength as you become more flexible. This ensures
your muscles will have the right amount of tension so that they’re strong
enough to support you and your movements, allowing you to become more
physically fit.
6. IMPROVE PHYSICAL PERFORMANCE
Once you increase your flexibility to allow greater movement in your
body you’ll be able to perform better physically. This is in part because
your muscles are working more effectively.

PREVENTION OF COMMON INJURIES AND FIRST AID

SPORT INJURIES
Sports injuries are commonly caused by overuse, direct impact, or the
application of force that is greater than the body part can structurally withstand.
There are two kinds of sports injuries: acute and chronic. An injury that occurs
suddenly, such as a sprained ankle caused by an awkward landing, is known as an
acute injury.
Chronic injuries are caused by repeated overuse of muscle groups or joints.
Poor technique and structural abnormalities can also contribute to the development
of chronic injuries. Medical investigation of any sports injury is important, because
you may be hurt more severely than you think. For example, what seems like an
ankle sprain may actually be a bone fracture.
TYPES OF SPORTS INJURIES
Some of the more common sports injuries include:

 Ankle sprain – symptoms include pain, swelling and stiffness.

 Bruises – a blow can cause small bleeds into the skin.
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 Concussion – mild reversible brain injury from a blow to the head, which may
be associated with loss of consciousness. Symptoms include headache,
dizziness and short term memory loss.
 Cuts and abrasions – are usually caused by falls. The knees and hands are
particularly prone.
 Dehydration – losing too much fluid can lead to heat exhaustion and heat
stroke.
 Dental damage – a blow to the jaw can crack, break or dislodge teeth.
 Groin strain – symptoms include pain and swelling.
 Hamstring strain – symptoms include pain, swelling and bruising.
 Knee joint injuries – symptoms include pain, swelling and stiffness. The
ligaments, tendons or cartilage can be affected.
 Nose injuries – either blood nose or broken nose, are caused by a direct
blow.
 Stress fractures – particularly in the lower limbs. The impact of repeated
jumping or running on hard surfaces can eventually stress and crack bone.

FIRST AID FOR SPRAINS, STRAINS AND JOINT INJURIES

Suggestions on immediate treatment for sprains, strains and joint injuries, to
prevent further damage include:

 Rest – keep the injured area supported and avoid using for 48-72 hours.
 Ice – apply ice to the injured area for 20 minutes every two hours for the first
48-72 hours.
 Compression – apply a firm elastic bandage over the area, extending above
and below the painful site.
 Elevation – raise the injured area above the level of the heart at all times.
 Referral – as soon as possible, see a doctor.
 No Heat – heat will increase bleeding.
 No Alcohol – alcohol increases bleeding and swelling.
 No Running – running or exercise increases blood flow, delaying healing.
 No Massage – massage increases swelling and bleeding, also delaying
healing.

ASSESSMENT TASK 1

1. Flexibility is the ability of_______ to c) Femur

move through an unrestricted, pain free d) Soleus
range of motion.
3. Benefits of a regular stretching routine
a) Static stretching
a) Increased muscular tightness and
b) Muscles
reduced joint mobility
c) Bones
b) Increased quantity of cerebrospinal
d) Tissues
fluid
2. The ______ play a role in stabilizing the c) Increased neuromuscular
knee and preventing ACL tears. coordination
d) Return of bone to natural
a) Tibia
resting state
b) Hamstrings
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4. An injury that occurs suddenly, such as b) Concussion

a sprained ankle caused by an awkward c) Cuts
landing. d) Abrasion
a) Acute injury 8. The impact of repeated jumping or
b) Chronic injury running on hard surfaces can eventually
stress and crack bone.
5. Chronic injury
a) Knee joint injuries
a) Ankle sprain
b) Hamstring strain
b) Bone fracture
c) Ankle sprain
c) Cuts
d) Stress fractures
d) Abrasion
9. Weight bearing joints
6. Injuries that involve the stretching or
tearing of the ligament. a) Hips
b) Shoulder
a) Sprain
c) Biceps
b) Strain
d) Elbow
c) Fracture
d) Abrasion 10. 2. Soft tissues include/s:
7. Symptoms include headache, dizziness a) Muscles
and short-term memory loss. b) Tendons
c) Ligaments
a) Contusion
d) All of the above

SUMMARY

This module focuses on flexibility. As we say flexibility, it is the capability of our joints
to move freely with its range of motion without feeling any pain. Having a lack of
flexibility restricts us in accomplishing our daily tasks that requires physical facet.
This module teaches and helps you in improving and developing your flexibility by
making you engage to a 4-week exercise training program.

REFERENCES

https://www.mydr.com.au/sports-fitness/strength-training-exercises/
https://www.totalfitness.co.uk/blog/fitness/what-is-pilates/
https://www.healthline.com/health/benefits-of-flexibility#stretches
https://www.verywellfit.com/flexibility-definition-and-examples-3496108
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https://health.ucdavis.edu/sportsmedicine/resources/
flexibility_descriprion.html#:~:text=Flexibility%20is%20the%20ability%20of,joint%20and
%20total%20body%20health.