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Lesson 4 Self Assessment Flexibility

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41 views2 pages

Lesson 4 Self Assessment Flexibility

Uploaded by

Staceana Keach
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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JALANDONI MEMORIALNATIONAL HIGH SCHOOL

Lapuz, Iloilo City

SENIOR HIGH SCHOOL (SHS) DEPARTMENT


HANDOUTS IN HEALTH OPTIMIZING PHYSICAL EDUCATION (HOPE-11)

Prepared by: Jerold G. Cebal, Master Teacher II

Lesson 4: Self-Assessment (Flexibility)

FLEXIBILITY

Flexibility is the range of motion in a joint or group of joints or the ability to


move joints effectively through a complete range of motion. Flexibility
training includes stretching exercises to lengthen the muscles and may
include activities like Yoga, Pilates or Tai Chi. Improving your flexibility can
help you move more comfortably throughout the day.

BENEFITS OF FLEXIBILITY
1. Fewer injuries
2. Less pain
3. Improved posture and balance
4. A positive state of mind
5. Greater strength 6. Improved physical performance

THREE (3) TYPES OF STRETCHING TO IMPROVE FLEXIBILITY

1. Static Stretching: You move into a position that lengthens a target


muscle and hold the position for 15-30 seconds. It's best to remember to
breathe as you hold each stretch.

When performing a static stretch you must:

a. Take a deep breath and slowly exhale as you gently stretch the muscle to
a point of tension

b. Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch
two to four more times

c. Don’t bounce a stretch. Holding a stretch is more effective and there is


less risk of injury.

d. Don’t stretch a muscle that is not warmed up.

e. Don’t strain or push a muscle too far. If a stretch hurts, ease up.
f. Don’t hold your breath during the stretch. Continue to breathe normally.

2. Dynamic Stretching: You move in and out of a position that lengthens a


target muscle. Dynamic stretching involves moving through a joint's full
range of motion either slowly or quickly to mimic a functional activity.

3. Active Isolated Stretching (AIS): You move your joint through a


complete range of motion, holding the endpoint only briefly, then return to
the starting point and repeat. Many athletes and active exercisers use active
isolated stretching to prevent injuries or muscle imbalance.

HOW TO IMPROVE YOUR FLEXIBILITY?

1. If you have less than adequate flexibility, you can increase your flexibility by
stretching the major muscle groups about three times a week.

2. Take five to 10 minutes to stretch in the morning after you get out of bed.

3. Do a variety of different cardio and strength training exercises (also called cross
training).

For example, a lunge exercise strengthens the quadriceps on one leg but lengthens
(stretches) the hip joint on the other. Different swimming strokes increase flexibility
in the upper back and torso. And walking strengthens the lower body but also
increases flexibility in the hip joint.

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