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Muscular Flexibility

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Mirasol Reyes
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11 views2 pages

Muscular Flexibility

Uploaded by

Mirasol Reyes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Cardiorespiratory endurance/ cardiovascular endurance

Is how well your heart and lungs can supply the oxygen you need while you exercise at
medium to high intensity. If you have good cardiovascular endurance, you can exercise at
medium intensity for a long time.
The important variables to consider when engaging in any cardiovascular endurance
Intensity which refers to how stressfully the exercise is.
Duration which refers to how long will the exercise be performed
Frequency which refers to the number of times the individual will be exercise each week
Mode which refers to the kind of activity, selected such as brisk working or jogging

Warm-up exercise is a preparation for physical exertion or performance by exercising or


practicing gently beforehand.
Cool-down exercise is an easy exercise, done after a more intense activity to allow the body to
transition to a resting or near-resting gradually.

Muscular strength and muscular endurance


Muscular strength is the ability of the muscle to exert maximum effort in a brief duration. It is
also determined the maximum strength that a muscle can use in a single effort.
Muscular endurance the ability of the muscle to endure a sub maximal effort for a prolonged
period of time. Also, the ability to contract multiple muscle or maintain muscle contraction over
an extend period of time.
Benefits
1. Build up muscle mass
2. Improve your metabolism
3. Improve the way your body look
4. Improve the quality of your daily activities and movement

Muscular flexibility
Muscular flexibility is the ability of the muscles and joints to go through a full range of motion,
without stiffness and discomfort. It also refers to the muscle’ s strength, which allows for a more
excellent range of motion or mobility during physical activity or exercise.
The four basic movements
1. Flexion bending the body segment
2. Extension straightening the body segment
3. Abduction moving a limb away from the body
4. Adduction moving a limb toward the body
Range of motion is the distance and direction with which the joints can move. Refers to how far
you can move or stretch a part of your body, such as joint or a muscle.
Mobility is the ability to move without constraint.
Benefits of flexibility training
1. Allows a greater freedom of movement and improved posture
2. Increases physical and mental relaxation
3. Releases muscle tension and soreness
4. And reduces the risk of injury

Stretching exercise is a form of physical exercise in which s specific muscle or tendon (group
of muscles) is deliberately flexed or stretched to improve the muscle’s felt elasticity and achieve
comfortable muscle tone.

Stretching enhances flexibility. Before stretching it is recommended that we do a light


cardiovascular warm-up for a few minutes.
Benefits
1. Raise the flow of blood to the muscles
2. Prepares the body for physical fitness activity
3. Increases the range of motion and elasticity
4. Prevents muscle imbalances that can contribute to physical injury

Different types of stretching


1. Static stretching it is considered to be the safest method of stretching. It’s held for 20 to
30 seconds. Ex. Shoulder stretch, hamstring, calf stretch
2. Ballistic stretching is performed at speed and they are often used as a part of your
warm-up. Ex. Sitting toe stretch, standing toe stretch.
3. Dynamic stretching involves muscle movements that move a joint through the full range
of movement. Ex. Alternate lunges (left and right).
4. Proprioceptive neuromuscular facilitation (pnf) stretching involves a component of
stretch and further stretch. This process is usually repeated several times and uses a
trick on the muscle spindle reflex to help elongate your muscle. Ex. Hold-relax hamstring
stretch, contract-relax.

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