Thursday 12th May

9am – 11am

FLEXIBILITY

STARTER ACTIVITY

Write down a key/related word for this topic area for as manyletters of the alphabet asyou can (5 minutes)

Examples:

ATP

Body Composition

Contraction

1. Define flexibility

2. Discuss the factors that affect flexibility

3. Explain how to test flexibility

4. Design a training programme to improve flexibility

5. Describe how the body adapts to flexibility training

LEARNING OBJECTIVES FOR TODAY

What is the above sentence describing?

THE RANGE OF MOVEMENT AVAILABLE AT A JOINT

Flexibility is required in all sports not just the obvious ones like gymnastics.

What are the two dimensions of flexibility?

Static Flexibility Need this for good dynamic flexibility

The maximum ability of a muscle to lengthen under controle.g. stretching (hamstrings)

Dynamic Flexibility

The maximum ability of a muscle to lengthenwhen performing an action at speed

e.g. javelin thrower launching the javelin

DIMENSIONS OF FLEXIBILITY

There are many factors that determine flexibility

These factors can be …

INTERNAL and EXTERNAL

Use your textbooks (5 minutes)

List 3 internal and 3 external factors that contribute to the flexibility of a performer

Work on your own or together

FACTORS AFFECTING FLEXIBILITY

FACTORS AFFECTING FLEXIBILITY

The Sit and Reach Test

The most easily accessible test is this one

- indicates flexibility in hamstrings and lower back

TESTING FLEXIBILITY

Why is it important to warm up?

Use your textbook to find the answers

MOBILITY AND WARM UP

Why do we mobilise and

warm up?

Page 208

Gender Excellent Above average Average Below

average Poor

Male >37 33 - 37 30 - 33 27 - 30 <27

Female >38 24 - 38 30 - 24 27 - 30 <27

SIT AND REACH TEST

Normative data for the Sit & Reach test

The following is for 16 to 19 year olds

Goniometer

Looks like a ruler and a compass!

The head is placed at the joint

The ruler follows the line of the bones

Angle is measured in degrees

TESTING FLEXIBILITY

Page 205

HOW DO WE IMPROVE FLEXIBILITY

Question: Note down some ideas on your whiteboards

IMPROVING FLEXIBILITY

Proprioceptive Neuromuscular

Facilitation

Warm Up/ Mobility

Active Stretching

Passive Stretching

Dynamic and Ballistic

Stretching

Page 206 - 7

The performer moves their own body into a position just beyond normal range and holds that position for 10 seconds …

Active Stretching

WHAT TYPE OF STRETCHING

A partner moves the body to a position beyond the normal range and holds for 10 seconds…

Passive Stretching

WHAT TYPE OF STRETCHING

This involves swinging or bouncing to take the body beyond its normal range of movement…

Dynamic or Ballistic Stretching

WHAT TYPE OF STRETCHING

The performer stretches to a point just beyond their normal range, then contracts the muscle, relaxes, then stretches a little further …

PNF

Proprioceptive Neuromuscular Facilitation

WHAT TYPE OF STRETCHING

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

Muscle relaxes and can

stretch further

Stretch reflex

switched off

Isometric contracti

on

Any contraction

where there is no movement

Muscle spindles switch

off

Golgi tendon organs

stimulated as muscle

relaxes

Can you think of any adaptation and benefits?

Use your textbook to find the answers

ADAPTATIONS AND BENEFITS

Adaptations and Benefits

Page 208

ADAPTATIONS AND BENEFITS

Design a training programme to improve flexibility

Use your textbook to find the answers (page 206)

TRAINING PROGRAMME

Principle Details

F

I

T

T

TRUE OR FALSE

True..................................................or is it false!

Put your right hand up if you think it’s TRUE

Put your left hand up if you think it’s FALSE

THANK YOU