AEROB IC TRAINING

GROUP 2 PRESENTATION

Oha! Flex ko lang

 Outline
-Definitions of Flexibility
-Warm up vs Stretching
-Factors that influence Range Of Motion (ROM)
-Assessment of Flexibility
-Benefits of Flexibility
-Flexibility program variables
-Flexibility Training

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60
MINUTES
MODERATE AND
VIGOROUS PHYSICAL
ACTIVITY PER DAY.

ACCORDING TO PHILIPPINE NATIONAL

GUIDELINES ON PHYSICAL ACTIVITY
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 Types of Flexibility
 Static flexibility: ROM about a
joint with no emphasis on speed.
 Ballistic flexibility: usually
associated with bobbing or
bouncing motion.
 Dynamic (functional) flexibility:
ability to use ROM in the
performance of a physical activity.
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 Warm up
 Warm up prepares athletes for training or competition
 May reduce the risk of injury and improve performance
 Increase muscle temperature, core temperature, and blood flow
 Impact on performance;
 Faster muscle contraction and relaxation
 Increased rate of force development
 Inc muscle strength and power
 Lowers viscosity of muscle
 Improved O2 delivery (Bohr effect - temperature)
 Increased blood flow to active muscle
 Increased rate of metabolic reactions
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 Finding the Heart Rate

-Apical site

-Carotid pulse site

-Radial pulse site

-Temporal pulse site

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 Factors that Influence ROM
✘ Range of Motion (ROM) is joint specific, and results from a
combination of factors; including adequate warm-up
✘ Structure of Joint - (47%)
✗ Determines degree of freedom of movement
✗ Hinge vs ball and socket joint
✘ Rigidity of Ligaments (10%)
✗ Help stabilize and protect joints from excessive motion during dynamic
movements
✗ Restrict ROM and offer support at end of ROM
✘ Extensibility of periarticular tissues - muscle and tendon (41%)
✗ Component that can be modified most significantly and
influenced by flexibility training
✗ Length of muscle and level of neurological innervation in muscle
being stretched
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B enefits of Flexibility Training
✘ Increased physical performance
✘ Decreased risk of injury (but not due to inclusion as
part of a warm-up)
✘ Increased blood supply and nutrients to joint structure
✘ Increased quality and quantity of joint synovial fluid
✘ Increased muscular coordination
✘ Improved muscular balance, posture and postural
awareness
✘ Decreased muscle viscosity, causing contractions to be
easier and smoother
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Flexibility Training Program

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 Static Stretching
Advantages Disadvantages
✘ Historical preference  Boring
✘ Effective and optimal  May overly dominate routine due
✘ Decrease possibility of
to time needed
exceeding normal ROM  Allows body to cool during warm
up
✘ Less energy
 Principle of specificity -
✘ Less muscle soreness
effectiveness for improving
✘ Recommended as dynamic flexibility?
advantages outweigh  Increase chance of injury by
disadvantages - reducing amplitude of stretch
especially for general reflex? 12
population
 B allis tic Stretching

Advantages Disadvantages
 Inadequate tissue adaptation
✘ Development of
 Soreness and injury
dynamic flexibility
 Initiation of stretch reflex
✘ Effectiveness
 Inadequate neurological
✘ Team camaraderie adaptation
✘ Interest  Disadvantages outweigh
advantages
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 Dynamic Stretching
(mobility drills)

✘ Preferred method of stretching during warm up

✘ Actively moving joint through ROM required for sport
✘ Observe sport specific movement patterns, and select
exercises that mimic those patterns
✘ Build progressively through each exercise
✗ Speed and ROM
✘ Perform under control
✗ ROM often less than what could be achieved with ballistic type
movements
✗ Do not accelerate limb to end of ROM
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 Dynamic Stretching

 STRAIGHT-LEG MARCH

 (for the hamstrings and gluteus muscles)

 Kick one leg straight out in front of you, with your toes flexed
toward the sky. Reach your opposite arm to the upturned toes.
Drop the leg and repeat with the opposite limbs. Continue the
sequence for at least six or seven repetitions.
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 Dynamic Stretching

 SCORPION

 (for the lower back, hip flexors and gluteus muscles)

 Lie on your stomach, with your arms outstretched and

your feet flexed so that only your toes are touching the
ground. Kick your right foot toward your left arm, then
kick your leftfoot toward your right arm. Since this is an
advanced exercise, begin slowly, and repeat up to 12
times.
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 Dynamic Stretching

 HANDWALKS

 (for the shoulders, core muscles, and hamstrings)

 Stand straight, with your legs together. Bend over until

both hands are flat on the ground. “Walk” with your hands
forward until your back is almost extended. Keeping your
legs straight, inch your feet toward your hands, then walk
your hands forward again. Repeat five or six times. G.R.
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