Mean and Methods of Flexibility Development
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This document discusses flexibility, which is the range of motion of joints. It describes different types of flexibility including general, specific, active, passive, static, and dynamic flexibility. It also discusses factors that determine flexibility such as anatomical structure, ligaments, muscle stretchability, coordination, and strength. Finally, it outlines several methods for developing flexibility, including ballistic, slow stretching, slow stretching and holding, post isometric stretch, and PNF stretching techniques.
Mean and Methods of Flexibility Development
- 1. Prof. Dr. A.MAHABOOBJAN BHARATHIDASAN UNIVERSITY, TIRUCHIRAPPALLI, TAMILNADU, INDIA. TRAINING FOR MOTOR COMPONENT - FLEXIBILITY
- 2. FLEXIBILITY Range of movements of joint is known as flexibility. It is an ability of a joint to execute movements with greater range.
- 3. Forms of Flexibility General Flexibility: It is the level of flexibility of all important joints of the body. Eg. Shoulder trunk and hip. Specific Flexibility: Ability to do movement or movements of a sportsmen with greater amplitude.
- 4. Flexibility Further it divided in to Active Flexibility: The ability to do movements with greater amplitude without external help. The active flexibility depends on the stretchability of the ligaments and strength of the muscles of the joint. Eg. Stretching a joint by a sportsman himself without any external help. Passive Flexibility: The ability to do movements with greater amplitude with external help. Eg. Stretching exercise with the help of partner.
- 5. Active Flexibility further divided in to Static Flexibility: It is required for movements done while the sportsman sitting, standing or lying. Dynamic Flexibility: It is required for executive movements with greater amplitude when the sportsman is moving.
- 6. Range of Motion of Shoulder Joint
- 7. Factors Determining the Flexibility (Basis of Flexibility) Anatomical Structure of the Joint: The mobility of the joints depends upon the anatomical structure. Ligaments of Joints: The ligaments basically ensure the stability of the joint. The length of the ligaments and their alignment in a joint determines to what extent and in which direction the movement can take place. Stretchability of Muscles: The stretchability of the muscle is most common factor limiting the range of movements. The co-ordination of agonist and antagonistic muscles regulate the joints movements.
- 8. Factors Determining the Flexibility Cond… Co-ordination: The optimum range of movement depends upon the ability of the nervous system to meaningfully integrate the contraction and relaxation of the muscles of a joint. Strength: The sports movements are done against gravity, the strength is essential for achieving larger level of movements.
- 10. Methods of Developing Flexibility Ballistic Method: The stretching movement is done with a swing hence the name ballistic method. The joint is stretched rhythmically to its maximum range and then flexed. Slow Stretching Method: In this method the joint is stretched to its maximum limit and then is slowly brought back to the original position.
- 11. Methods of Developing Flexibility Cond … Slow Stretching and Hold Method: In this method the joint is slowly stretched to its maximum limit, also allows the muscles to remain stretched and then held there for about 4-8 seconds and slowly brought back to the original position. Post Iso-Metric Stretch: In this method the muscle is first contracted isometrically for 6-7 seconds and the contraction should be maximal. After this the muscle is gradually stretched to its maximum limit and is held in this position for 8-10 seconds. This procedure is to be repeated 4-8 times for each muscle group.
- 12. PNF (Proprioceptive Neuromuscular Facilitation) – It is a Combination of Isometric and Passive Stretching