FLEXIBILITY
- Measures overall joint stiffness
MEANING
Ability to move a joint through its full
Range of Motion (ROM).
Reduced mobility of joints increases the risk
of injury during regular activities, sports,
and exercise routines, as well as the risk of
occasional and chronic back pain.
ELEMENTS
JOINT STRUCTURE
- A location in the skeletal system
where two or more bones intersect
and interact.
CONNECTIVE AND MUSCLE TISSUE
- Surround and connect joints,
limiting flexibility.
- Regular stretching aims to improve
the flexibility of these tissues.
NEUROMUSCULAR SYSTEM
- Plays a role in stretch reflections
and inhibitions.
Muscles spindles
- lie parallel to the regular muscle
- help determine the length of muscles
when they are being stretched.
Golgi tendon organs (GTOs)
- located near the muscle-tendon
junction
- the endpoints of the muscle
- relay messages to the central nervous
system regarding muscle lengthening
and tension of the muscle
TYPES
STATIC FLEXIBILITY
- Measures the limits of a joint’s
overall range of motion (ROM).
- measured by: stretching and holding a
joint in the position of its maximum
range while using a measuring
instrument to quantify that range.
DYNAMIC FLEXIBILITY
during movement.
- Quantifying “stiffness,” is difficult,
dynamic flexibility is measured more
subjectively.
The aim of any good stretching program is
to improve both static and dynamic flexibility
so normal range of motion (ROM) can be
achieved.
BENEFITS
HEALTHY JOINTS & PAIN MANAGEMENT
- Crucial for arthritis management and
prevention.
- Enhances joint mobility, function, and
reduces stiffness and pain.
MUSCLE RELAXATION & STRESS RELIEF
- Reduce muscle stiffness, knots, and
neuromuscular tension.
- Aids dysmenorrhea and muscle
cramps.
OTHER BENEFITS
- Increased blood flow for faster muscle
recovery.
- Potential reduction in the risk of
future lower back pain.
APPLICATION
FLEXIBILITY AND AGING
- Declining range of motion with age
can lead to pain during simple
activities.
- Crucial for maintaining a high quality
of life throughout the aging process.
INACTIVITY-MOBILITY CYCLE
- Lack of flexibility can lead to a cycle of
declining range of motion and activity.
- Stretching program can help break
this cycle.
IMPROVING RANGE OF MOTION
- Internal structures relate to the
physical structures of body tissue.
- External factors are non-structural
and include gender, age, excess fat
mass, muscle mass, environmental
temperature, and restrictions in
clothing or equipment.
MUSCULAR STRENGTH & ENDURANCE
MUSCULAR STRENGTH
- relates to your ability to move and
lift objects.
- It’s measured by how much force you
can exert and how much weight you
can lift for a short period of time.
- Building muscular strength uses
heavier weights for fewer repetitions.
MUSCULAR ENDURANCE
- The ability of a muscle to sustain
repeated contractions against
resistance for an extended period
of time.
- To increase, one should engage in
activities that work your muscles more
than usual such as squats, push-ups,
or jumping jacks.
MUSCLE GROUPS
There are three types of muscles in your body:
Cardiac muscles - muscles that control your
heart.
Smooth muscles - control involuntary
functions like constricting your blood vessels.
Skeletal muscles - muscles that you target in
the gym that help your body move. They make
up about 40 percent of your body weight.
Major Muscle Groups In The Body:
CHEST
- The chest muscle is composed of two
sections, or “heads”—the
sternocostal and clavicular head,
- You should use exercises that target
both heads to maximize muscle
growth.
BACK
- Your back is made up of four large
muscles
- The best exercises for training them all
involve horizontal and vertical
pulling, such as the barbell deadlift,
lat pulldown, and dumbbell row.
ABDOMINALS
- Support the trunk, allow movement
and hold organs in place by
regulating internal abdominal
pressure.
The deep abdominal muscles & muscles in
the back make up your 'core' muscles and
help keep your body stable and balanced, and
protects your spine.
ARMS
- Made up of the biceps, triceps,
forearm muscles, and a few other
small muscles.
- You should include some direct
training for the biceps and triceps,
but you generally don’t need to train
the forearms directly.
LEGS
- Upper portion of the legs: quadriceps,
hamstrings, and glutes
- Include exercises that train each of
these muscle groups in your workout
routine to maximize your leg size
and definition.
SHOULDERS
- Made up of the anterior, lateral, and
posterior heads
- Include exercises in your program that
train all three heads to achieve a
balanced, proportionate look.
Others also divide these muscle groups into
more specific categories such as:
• calves (lower leg)
• hamstrings (back of upper leg)
• quadriceps (front of upper leg)
• glutes (butt and hips)
• biceps (front of upper arms)
• triceps (back of upper arms)
• forearms (lower arm)
• trapezius (traps) (top of shoulders)
• latissimus dorsi (lats) (under the armpits)
IMPROVING MUSCULAR ENDURANCE
involves consistent training and targeted
exercises.

Aerobic exercises like jogging or biking.

These types of exercises are important for
strengthening your heart and lungs.

Exercises that target certain muscles

CHEST
● Bench press:
● Push-ups:
● Band chest press:

BACK
● One-arm dumbbell row:
● Resistance band pull apart:
● Superman:

ABDOMINAL
● Plank:
● Bicycle crunches:
● Hanging leg raises:

ARMS
● Biceps curls:
● Triceps dips:
● Pull-ups:

LEGS
● Squat:
● Lunges:
● Calf raises:

SHOULDERS
● Seated shoulder press:
● Resistance band shoulder press:
● Plank with arms straight:

BENEFITS

➢ Increased strength
➢ Improved posture
➢ Enhanced metabolism
➢ Increased bone density
➢ Improved balance and stability
➢ Enhanced joint health
➢ Reduced risk of chronic diseases
➢ Increased stamina and endurance
➢ Enhanced mental well-being
➢ Better overall functional ability