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Flexibility Plan
Flexibility refers to the ability to move a joint or a series of joints through a full range of motion.
Increased flexibility leads to the following benefits:
- Decreased chance of injury
- Decreased muscle soreness
- Decreased back and posture problems
- Increased nutrients and blood to the tissues
- Increased physical performance
Types of Stretches
There are four types of stretches that you should review from lesson 2.02 Types of Flexibility Stretches:
Static stretching involves passively stretching a muscle to the point of mild discomfort.
Ballistic stretching uses quick, bouncing motions to quickly alternate between contracting and relaxing muscles.
Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch.
PNF stands for Proprioceptive Neuromuscular Facilitation. It combines active and passive stretching. It involves a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist and antagonist muscles.
FITT Principle
Children and teenagers should stretch daily. When creating your own Flexibility Plan, use the FITT equation.
| Frequency | Stretch each muscle group daily, after the muscles are warm. Stretch before and after workouts. |
|---|---|
| Intensity | The muscle must be stretched beyond its normal length. Provide an overload with your own body weight, partner or equipment. |
| Time | Hold each stretch for 10-30 seconds. Stretch each muscle group, head to toe. |
| Type | Flexibility exercise |
Review
- Review your SMART Goals for your Flexibility Assessment (Back Saver Sit and Reach or V-Sit and Reach).
- Review the information in Unit 2: Fitness Basics on Flexibility:
Physical Activity
You are focusing on your personal flexibility plan.
Complete at least three activities for fitness activity and a total time of 60 minutes. The focus is to choose activities that will help you achieve your personal flexibility fitness goals.
Through these activities, you will learn:
- How to create a personal fitness plan for improving flexibility.
- How you feel about the proposed plan and design to meet your personal goals.