FLEXIBILITY & STRETCHING Exercise Methodology & Physical Conditioning for Sport (SPS240)
WARM-UP • Warm up is very important prior to any physical activity; • Helps prevent and reduce the chances of injury by improving flexibility of the muscles. • Athletes need to increase the body’s temperature and heart rate by doing light activity like jogging and walking combined with stretching exercises.
A TOTAL WARM-UP PROGRAM INCLUDES: General warmup
Consist of 5-10 min of low to moderate intensity of aerobic. E.g. jogging, cycling, etc.
Raise up heart, deep muscle temperature, blood flow, respiration rate, & perspiration.
Specific warmup
Involve 8-12 min of activity – incorporates movement similar to the sport specific movements Sport-specific stretches (e.g. leg stretches for footballer). More on the dynamic movements of a given sport or activity.
FLEXIBILITY • In sports, flexibility of the muscles & joints is an important component of athletes movements. • By increasing a joint’s movement, athletes can improve performance due to the optimal musculoskeletal flexibility • Range of motion (ROM) – the degree of movement occurs at a joint. • ROM particular joint is determined by: • • • •
Connective tissue structure Activity level Age Sex
FLEXIBILITY • Flexibility is a measure of ROM. • Static flexibility • The range of possible movement about a joint and its surrounding muscles during a passive movement • Static flexibility involves no voluntary muscular activity and an external force. For example gravity, a machine or a partner that provides the force for the stretch.
• Dynamic flexibility • Refers to the available ROM during an active movement and requires voluntary muscle actions. • The joints & surrounding structures must be prepared for this stretch through the use of static flexibility exercises.
FACTORS AFFECTING FLEXIBILITY • There are a few anatomical & training-related factors that may influence flexibility. • Factors that cannot be altered significantly by training. Joint structure Age & sex
• Can alter flexibility. Activities related to sport training Level of activity Weight training Stretching
Joint Structure • ROM is determined by the structure of a joint • The greatest ROM is ball and sockets joint • Hinge joint ROM is less than ball-&-socket joint. • ROM is affected by: -The type of joint -the shapes of the joint’s articulating surfaces -the soft tissues surrounding the joint
Age & Sex • Flexibility level in young people is higher than older people. • Females are more flexible compared to males. • Flexibility is different between young males & females due to; • Part of structural & anatomical differences. • Type & extent of activities involved. • Older people undergo the process called fibrosis which is fibrous connective tissue replaces degenerating muscle fibers. • This is likely caused by inactivity & a tendency to use less available ROM during movement. • With appropriate exercise, older people can improve strength and also increase flexibility
Weight Training with Limited Range of Motion
• Flexibility may increase due to a comprehensive and proper resistance training program, however ROM may decrease due to heavy resistance training with limited ROM during the exercises. • Athlete should perform exercises that can prevent loss of ROM such as; • Improve both agonist & antagonist muscles. • Exercise through the full available ROM of the involved joints.
Muscle Bulk • ROM may adversely affected those with a large increase in muscle bulk by inhibiting the joint movement. • e.g. athlete with large biceps & deltoids, may struggle in stretching the triceps. • It is not advisable for large power athlete to decrease the amount of muscle bulk by altering the training program • Strength & conditioning program should keep the requirements of an athlete on sport specific needs. • The need for large muscles may supersede the need for extreme joint mobility
Level of Activity • An active person has higher level of flexibility compared to inactive person. • Both men & women can successfully increase their flexibility during a sound resistance training program. • Important to understand that stretching exercises are essential if joint flexibility is to be maintained or increased. • Activity level alone will not improve flexibility
Frequency, Duration, & Intensity of Stretching • Flexibility level is significantly improved by doing stretching twice a week for 5 weeks (Saunders, 1979). • 5-6min of general warm-up & 8-12min of sportspecific stretching are needed for each practice session. • Should conclude with 4-5min of total body stretching. • Stretches should be held until mild discomfort, but not pain, hold for 30sec.