Flexibility Page

Defining Flexibility

Flexibility is the ability of a joint and the muscles and tendons surrounding it to move freely and comfortably through its intended full range of motion (ROM). Simply put, it is the "range of motion available in a joint or a group of joints" (Alter 1996). Optimal flexibility, then, allows a joint or group of joints to move efficiently. Flexibility-and the stretches that foster it-can be classified as follows:(After 1996):

---Static-using ROM of a joint slowly and steadily in a held position
---Dynamic-moving (quickly or slowly) in a ROM necessary for a sport movement ---Ballistic-quickly and briefly bouncing, rebounding, or using rhythmic motion in a joint's ROM (usually to mimic sport movements)
---PNF-(proprioceptive neuromuscular facilitation)-using the body's reflexes to relax a muscle before stretching it, so it can be stretched father

Training Methods for Flexibility

The two types of flexibility of interest to physical educators are also the names of the two main types of training: static and ballistic. Which is "better" or more appropriate in which situation is the subject of much debate among sport scientists, laypeople, physical educators, coaches, and participants

Static Stretching

Static stretching is generally most appropriate for physical education settings. Its advantages include proven effectiveness in enhancing ROM and ease of implementation. A program of static stretches does not take much class time, and it is generally easier to ensure each individual in a large group of students is performing them correctly. Some researchers believe that static stretching makes it easier to stretch specific muscles (that is, type in the FITT principle; Thigpen 1984). Others believe static stretching is better than ballistic stretching because it takes less energy, generally results in less muscle soreness, and can relieve muscle distress (de Vries 1996, 1986).

The arguments against static stretching include that it's boring and that it isn't specific enough, that is, it doesn't replicate sport movements well enough to do much good. In addition, stretching used as a complete warm-up does not to actually warm up the body. Some question whether static stretching helps prevent injury (Murphy 1991).

FITT Principle Applied to Flexibility Training, Based on Fitness Goals

Base Health-related Fitness Intermediate health-related fitness Athletic performance fitness
Frequency Before and after each Activity/exercise Session (minimum of 3 times per week Before and after each activity/exercise session (daily) Before and after each training session
Intensity To mild tension, or slight muscular discomfort To mild tension, or slight muscular discomfort To mild tension, or slight muscular discomfort at a level appropriate for sport participation
Time 10-15 s; 2 times per 10-15 s; 3 times per Dependent on static, dynamic or ballistic (usually conducted by stretch qualified trainer/coach)
Type Static, major muscle groups Static; major muscle groups, introduction of dynamic stretching Usually dynamic and/ or ballistic; major muscle groups and sport-specific stretches
Overload Not necessary at base level Ask student to identify level of stretch intensity; have student stretch slighty farther than previous same stretch As dynamic and ballistic stretches dominate advanced level, overload is not appropriate to ballistic stretching
Progression and specificity Start very easy into stretch; slow movements with minimal applied resistance to muscle involved Stretch major core muscles first, then move to extremities; begin introduction of dynamic flexibility Start with easy multi-joint dynamic movements, progressing to more resistive dynamic movements, followed by moderate static and/or PNF stretching

A warm-up of full body movement such as walking, jogging or stationary bicycle must precede any flexibility training activites. Generally, five minutes is sufficient, however, age appropiateness and level of current fitness of students should be considered. Be sure you have sufficiently time to warm up all muscles, primarily those muscles involved in the flexibility activities.

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	Base Health-related Fitness	Intermediate health-related fitness	Athletic performance fitness
Frequency	Before and after each Activity/exercise Session (minimum of 3 times per week	Before and after each activity/exercise session (daily)	Before and after each training session
Intensity	To mild tension, or slight muscular discomfort	To mild tension, or slight muscular discomfort	To mild tension, or slight muscular discomfort at a level appropriate for sport participation
Time	10-15 s; 2 times per	10-15 s; 3 times per	Dependent on static, dynamic or ballistic (usually conducted by stretch qualified trainer/coach)
Type	Static, major muscle groups	Static; major muscle groups, introduction of dynamic stretching	Usually dynamic and/ or ballistic; major muscle groups and sport-specific stretches
Overload	Not necessary at base level	Ask student to identify level of stretch intensity; have student stretch slighty farther than previous same stretch	As dynamic and ballistic stretches dominate advanced level, overload is not appropriate to ballistic stretching
Progression and specificity	Start very easy into stretch; slow movements with minimal applied resistance to muscle involved	Stretch major core muscles first, then move to extremities; begin introduction of dynamic flexibility	Start with easy multi-joint dynamic movements, progressing to more resistive dynamic movements, followed by moderate static and/or PNF stretching