STRAND 1.0: HEALTH AND FITNESS

Sub-Strand 1.1: Flexibility

Understanding Flexibility

Flexibility is the range of motion (ROM) at a joint or a series of joints, and the ability to move limbs easily through their full range of motion without pain or stiffness.
It is a vital component of physical fitness, contributing to athletic performance, injury prevention, and overall well-being. Good flexibility allows for efficient movement, reduces muscle imbalances, and improves posture.

Factors Affecting Flexibility

• Genetics: Joint structure and muscle composition can naturally influence flexibility.
• Age: Flexibility generally decreases with age as tissues become less elastic.
• Sex: Females tend to be more flexible than males due to hormonal and anatomical differences.
• Muscle Bulk: Excessive muscle mass may restrict joint range of motion.
• Activity Level: Regular stretching and physical activity improve flexibility; inactivity reduces it.
• Injuries: Past injuries can create scar tissue that limits flexibility.
• Temperature: Warm muscles are more pliable, making stretching more effective after light activity.

Types of Stretches

Two primary types of stretches are essential for flexibility: static and dynamic.

1. Static Stretches

• Definition: Involves slowly moving a muscle to its stretching point and holding that position for 15-30 seconds to lengthen the muscle gradually.
• Characteristics:
  • Performed while the body is relatively still.
  • Focuses on isolating specific muscle groups.
  • Improves overall flexibility and range of motion.
  • Often performed after a workout to cool down muscles.