Download Stretching

Flexibility—Activity 1
Name ________________________________________________ Date _________________ Class Period ___________
Stretching
Flexibility is the ability to bend and move the joints through their full
range of motion (ROM). ROM refers to the degrees of motion allowed
around a joint.
Types of Stretches
There are many types of stretches, but the two most common are the
dynamic and static stretch.
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
Dynamic stretching consists of controlled leg and arm swings that
gently take you to the limits of your range of motion. In dynamic stretching,
there is no bouncing or sudden movement. Dynamic stretching is usually
performed at the end of the warm-up, when the core body temperature
has been elevated and the muscles are warm. This stretch prepares your
body for the workout.
Static stretching involves holding a position. You stretch slowly,
smoothly, and in a sustained fashion to the farthest point. You then hold
the stretch. Static stretching is performed after a workout and cooldown,
when the muscles are the warmest and most flexible. This is the best time
to stretch and lengthen the muscles to increase flexibility. Hold each stretch
for 20–60 seconds. Rest for 30–60 seconds between each stretch. Repeat
each stretching exercise three to five times. As the muscle relaxes, try to
stretch a little further on each repetition.
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Fitness Zone Online Flexibility
Flexibility—Activity 1
Name ________________________________________________ Date _________________ Class Period ___________
Never force a stretch or continue stretching when you feel pain. The
goal of stretching is to lengthen the muscle. If you feel pain, a reflex (called
the stretch reflex) will cause your muscle to contract. At that point, you
are doing the opposite of what you want to accomplish. You are contracting
the muscle instead of relaxing and lengthening it.
Ballistic stretches involve bouncing and trying to force a part of the
body beyond its range of motion. These stretches are dangerous and never
recommended. Ballistic stretches do not allow your muscles time to adjust
to, and relax in, the stretched position. It may instead cause them to tighten
up by repeatedly forcing the muscle past its normal range. Small muscle
tears may occur.
Warm Muscles and Flexibility Activity
The purpose of this activity is to evaluate your flexibility and to see if
you can stretch further with warmer muscles. A heart rate monitor will be
used to determine when to attempt the stretch.
1.Take a pre-exercise heart rate.
3.You will perform the three flexibility assessments: the trunk lift,
the arm lift, and the sit and reach. Record your heart rate numbers
on the chart.
4.Jog at a moderate pace for three minutes. What is your heart rate? _______
If it has gone up 15 beats per minute, go to next step; if it has not
gone up, continue to jog.
5.Repeat three assessments.
6.Jog at a moderate pace for three minutes. What is your heart rate? _______
If it has gone up 15 beats per minute, go to next step; if it has not
gone up, continue jogging.
7.Repeat three assessments.
Warm Muscles and Flexibility Activity Table
Trial
Trunk Lift
1
2
3
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Arm Lift
Sit and Reach
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
2.Jog at a moderate pace for two minutes. What is your heart rate? _________
Flexibility—Activity 1
Name ________________________________________________ Date _________________ Class Period ___________
Trunk Lift
• Lie face down on the mat with your toes pointed and your hand
under your thighs.
• While a partner holds your legs, slowly lift your chin as high as
possible. Hold this position for three seconds. Figure 5.1 illustrates
the trunk lift procedure.
• Another person should use a yardstick to measure how many
inches off the floor your chin reaches.
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
Figure 5.1
Arm Lift
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• Lie face down
on the mat. Figure 5.2
illustrates the arm lift procedure.
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Figure 5.2
• With your arms spread shoulderwidth apart, hold a broomstick or
other light rod out in front of you.
Your palms should be face down,
with your arms and wrists straight.
• Keeping your chin on the floor, raise
your arms and the rod as high as
possible. Hold the position for three
seconds.
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Fitness Zone Online Flexibility
Flexibility—Activity 1
Name ________________________________________________ Date _________________ Class Period ___________
Sit and Reach
• Use a yardstick that is taped to the
top of the box with nine inches protruding beyond the end.
Figure 5.3
• Place the box in a stationary position against a wall. Position yourself
in a seated position with your legs
straight and the protruding end of
the yardstick facing you.
• Place one foot flat against the side of
the box nearest you. Bend the other
leg.
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• Extend your arms over the yardstick,
with your hands placed one on top
of the other, palms down. Keep both hands together. Figure 5.3
illustrates the sit-and-reach procedure.
• Reach forward as far as you can.
Note: Remember the Specificity Principle: you must work each muscle group
to have flexibility in that particular part of the body. Being flexible in one
particular area or joint does not necessarily imply being flexible in another.
Evaluation
1.What happened in your stretching at each trial?
___________________________________________________________________________________
2.What conclusions might you make about warm muscles, heart rate,
and flexibility?
___________________________________________________________________________________
___________________________________________________________________________________
3.What is the stretch reflex, and why is it important?
___________________________________________________________________________________
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Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.
• Repeat with other leg.