What is flexibility?

Ability to move through a joint’s full ROM

What are the benefits of improving/maintaining flexibility?

Improved ROM, Potentially reduced injury risk, Enhanced performance, Better posture, Improved blood flow, Reduced soreness, Stress relief/relaxation, Improved independence/balance/reduced fall risk

What is ballistic stretching?

using momentum to produce stretch

What is slow movement (dynamic) stretching?

gradual transition between body positions with progressive increases in ROM

What is static stretching?

stretching a muscle group and holding for a period

What is active stretching?

holding stretch using strength of agonist muscle

What is passive stretching?

holding stretch without using agonist muscle

What is proprioceptive neuromuscular facilitation (PNF)?

contraction followed by static stretching of same muscle group

What is the hold-relax type of PNF stretching?

passive stretch, isometric contraction, followed by deeper stretch

What is the contract-relax type of PNF stretching?

passive stretch, concentric contraction, deeper stretch

What is the hold-relax with agonist contraction type of PNF stretching?

passive stretch, isometric contraction, agonist contraction to facilitate the stretch

What are the flexibility recommendations for repetitions and duration?

2-4 reps per stretch to total 90 sec

When are stretches more effective?

Stretches are more effective when muscles are warm

What should not be done prior to an exercise bout?

Prolonged static stretching should not be done prior to an exercise bout (>60-90 sec can impair performance)

What type of stretching is preferred BEFORE activity?

Dynamic stretching is preferred BEFORE activity

When can extensive stretching be done?

Extensive stretching can be done on its own, not before activity

What are other ways to improve flexibility?

Resistance training has been shown to be effective at improving flexibility

What are other ways to improve flexibility?

Foam rolling, yoga, Pilates