Flexibility
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Flexibility refers to the range of motion of muscles and joints. Increased flexibility provides several benefits such as a higher range of motion, improved sports performance, increased muscle power, and reduced stress and anxiety. The FITT principle recommends flexibility training 5-7 days per week for 5-20 minutes using static, dynamic stretches, and yoga. Flexibility exercises can be static by holding a stretch or dynamic by moving through a stretch. Examples included walking lunges, pigeon pose, and bow pose.
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Flexibility
- 1. FlexibilityHow far the muscles and joints can stretch.
- 2. Benefits of FlexibilityIncreased range of motionHigher level of sports performance Increased potential power produced by musclesIncreased energy Reduced stressImproved self esteem Decreased feelings of anxiety and depression
- 3. FITT recommendations Frequency 5-7 days/weekIntensity Slight discomfortTime 5-20 minutesType Static & dynamic stretchesYoga
- 4. Types of FlexibilityStatic stretchesholding a stretchDynamic stretchesMoving through a stretchYogaCombining static and dynamic stretches in a flowpose= static flow=dynamic
- 5. Static or Dynamic Stretches
- 7. Pigeon Pose
- 9. Leg Swings
- 10. Bow Pose
- 11. Exit Ticket QuizList 3 benefits of doing flexibility exercises?How many days a week does the FITT principle suggest you do 5-20 minutes of flexibility?