Flexibility - Refers to the amount of motion that is possible at a given joint or joint series.

Stretching - Primary technique used to improve flexibility. Range of Motion (ROM) - The full motion possible in a joint or series of joints. - Reflects the flexibility of that specific joint

Factors that Affect Flexibility 1. Length of muscle-tendon units (MTU) Muscle-tendon units are the skeletal muscles and tendons that connect them to bones. 2. Type of joint 3. Properties of connective tissues 4. Gender females are more flexible than males

5. Age - children, in adolescence, in early adulthood & again with increasing age 6. Lack of use or misuse of muscles
-lack of physical activity and/or muscular imbalance.

7. Genes

Types of Stretches

1. Static Stretching Done by slowly stretching the muscle and holding the stretch for several seconds. a. Active b. Passive 2. Ballistic Stretching The muscles are stretched by the momentum of a body part that is bounced, swung or jerked. It can be done either actively or passively.

3. Proprioceptive Neuromuscular Facilitation (PNF)

A type of stretch that is characterized by precontraction of the muscle to be stretched and the contraction of the antagonist muscle during the stretch.

Benefits of Stretching
1.

2.
3. 4. 5.

6.
7.

Improves performance and decreases risk of injury. Reduces muscle soreness. Improves posture. Reduces risk of lower back pain Increases blood and nutrients to tissues. Improves muscle coordination Enhances the enjoyment of physical activities.

 When

the muscle is stretched, the stretch reflex acts to resist the stretch. receptors in the MTU send signal to the sensory neurons, and these neurons signal the motor neurons to contract the muscles.

Sensory

 The

reflex restricts the initial efforts at stretching.

If

the stretch is held and maintained, the stretch reflex subsides and allows the muscle to lengthen.

Muscle Soreness - Overexertion in strenuous muscular exercise often results in muscular pain. a. Acute-pain felt during and immediately after the exercise. Results from accumulation of end products of exercise and from tissue edema. b. DOMS-pain felt 24-48 hours after the exercise.

Exercise Associate Muscle Cramps (EAMCs) - painful, spasmodic, involuntary contraction of skeletal muscles that occur during or immediately after the exercise.

Muscle Stiffness - Occurs when large group of muscles have been worked hard for a long period of time.

Strain - a stretch, a tear or rip in the muscle

Grade

muscle fibers have been stretched or torn.

1 - Some

Grade 2 A number of muscle fibers

have been torn and active contraction of the muscle is painful.

has occurred. There is a significant impairment or total loss of movement.

Grade 3 A complete rupture of muscle

Sprain a traumatic joint twist that results in stretching or total tearing of the ligaments.

Grade 1 Some pain and minimum loss

of function, mild point of tenderness with little or no swelling.

 Grade

function, pain, swelling and slight to moderate instability.

2 Moderate loss of

Grade

function severe instability, tenderness and swelling. Sublaxation may also occur.

3 Extreme pain, loss of