Departments Physical Education PE Facts Flexibility
 
PE Department - Flexibility Print E-mail

Flexibility

What is:

Flexibility comes from a joint's ability to move through a full range of motion. There is an optimum range of motion essential for peak performance during activity.

Warm-up prepares the body for what is to come. Imitating an exercise activity for 5 to 15 minutes before high-intensity workouts improves overall performance. This makes the muscles become aware of the type of movement they will be doing. Students should do stretching after a five-minute aerobic warm-up that allows the muscles to get warm. Stretching in the cool-down helps eliminate muscle soreness.

Consistent and frequent stretching increases the range of motion of a joint, improves circulation, and prepares the muscles to be more effective during physical activity.

Time refers to how long to hold a stretch. Students should hold stretches 10 to 15 seconds per suggested stretch, and repeat each stretch (do the stretches 2 times in a row).

Specificity refers to the type of training specific to the system you work during exercise. It is recommended to stretch before and after intense activity and also, stretch daily for best results.

There are two types of flexibility: static (passive) flexibility and dynamic (active) flexibility. Static flexibility is the range of motion around a joint, with little emphasis on speed of movement. Dynamic flexibility refers to the rate of movement at the joint as it relates to improving flexibility.

There are two ways of classifying flexibility exercises, including passive, active-passive, active-assisted, and active. Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, another person or other assistance, such as gravity or special traction equipment, stretches your muscles for you. Active stretching is done by yourself, without assistance. Passive stretching allows you to stretch beyond your active range of motion. However, there is an increased risk of soreness and injury if your partner applies the external force incorrectly. Active stretching is best for developing active flexibility, which has a higher correlation to sport achievement than passive flexibility. However, it may be ineffective in the presence of some injuries.

Keeping your joints flexible with a full range of motion is important in promoting overall health. Benefits of stretching include decreased risk of injury in sports, daily chores, and tasks; increased blood supply and nutrients to the joints; reduced muscular soreness after activity; and improved balance, mobility, and posture.

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