Flexibility Flashcards
Define Flexibility
Is the ability to move joints through a full range of motion.
Name three (3) benefits to having good flexibility.
- Improved physical performance and decreased risk of injury.
- Reduced muscle soreness and improved posture.
- Reduced risk of low back pain.
- Increased blood and nutrients to tissues.
- Improved muscle coordination
- Enhanced enjoyment of physical activities.
- Increased respiratory rate.
Name one (1) result of poor flexibility?
- Lower back pain.
- Muscle spasms.
- Higher chance of injury.
Name the stretch: “A muscle is stretched and then held in that stretch position for several seconds.”
STATIC stretching
Name the stretch: “Muscles are stretched by the force of the momentum of the body part that is bounded, or swung.
BALLISTIC stretching
Name the stretch: “Special exercise techniques that increase the contraction or relaxation of the muscles through reflex mechanisms.”
PNF stretching
Name the stretch: “Using an agonist or prime mover to stretch the antagonist into greater ranges of motion.”
ACTIVE stretching
When should stretching be performed?
After a thorough warm-up or after moderate to vigorous activity. a
What does the acronym “PNF” stand for?
Proprioceptive Neuromuscular Facilitation.
What does the acronym “FITT” stand for?
F - Frequency
I - Intensity
T - Time
T - Type
A woman wants to increase the number of days she stretches per week from 1 day to 3 days. She is altering what in the FITT principle?
F - Frequency
A man presses deeper into a stretch a feels more discomfort when stretching. He is altering what in the FITT principle?
I - Intensity
A girl wants to increase the number of minutes she spends on cooling down after practice. She is altering what in the FITT principle?
T - Time
A boy wants to change from static stretching to PNF stretching with a personal trainer. He is altering what in the FITT principle?
T - Type
Using a sit-and-reach box for flexibility assesses what muscles for range of motion?
Hamstrings, Glutes & Lower Back
