Flexibility Basics
The ability of a muscle to stretch and allow movement through a range of motion.
What is flexibility?
Moving a muscle or group of muscles to improve or maintain flexibility.
What is stretching?
The ability to move a joint through its range of motion with control.
What is mobility?
Stretching should cause this feeling, not pain.
What is gentle tension?
True or False: Flexibility training needs to happen daily to be effective.
What is: False (but consistent practice is beneficial)?
It allows your joints and muscles to move more freely.
What is the main benefit of having good flexibility?
This type of stretching involves holding a position without moving.
What is static stretching?
This is the difference between flexibility and mobility.
What is: flexibility is how well muscles stretch; mobility is how well you can actively move and control a joint.
This is why it is important to warm up before stretching.
What is preparing the body for movement and increasing muscle temperature?
These are examples of activities besides traditional stretching that can improve mobility.
What are yoga, Pilates, and tai chi?
How far a joint can comfortably move in different directions.
What is a joint's range of motion?
This type of stretching involves controlled movement through a range of motion.
What is dynamic stretching?
Which is more important for performing a controlled SQUAT, flexibility or mobility?
What is mobility?
True or False: You should NOT bounce repeatedly while holding a static stretch.
What is: True-stretch smoothly without bouncing?
What is preparation of joints and muscles for the movements required in their sport?
True or False: Flexibility is only important for athletes.
What is: False-it is important for everyone?
This type of stretching is generally better before a workout.
What is dynamic stretching?
This is an example of a joint where mobility is especially important during exercise and everyday life.
What are the hips, shoulders, ankles, or spine?
This is one reason you should avoid forcing a stretch beyond your comfortable range.
What is risk of muscle or joint injury?
Someone sits at a desk for several hours a day. These are examples of areas that might benefit from mobility work.
What are the hips, shoulders, upper back, and neck?
Name one everyday activity that benefits from good flexibility.
What is bending down, reaching overhead, putting on shoes, climbing stairs, etc.?
The amount of seconds you should generally hold a static stretch for.
What is 10-30 seconds?
This is why someone might be flexible but still have poor mobility.
What is having a good passive range of motion but lacking the strength or control to move through it actively?
This is why breathing is important while stretching.
What is to help you relax and avoid unnecessary tension?
Someone can touch their toes but struggles to perform a controlled overhead squat. They may need to work on...
What is mobility, strength, or movement control?