Module 3 Physical Activities Towards Health and Fitness II 1
CHAPTER III: FLEXIBILITY TRAINING EXERCISE
INTRODUCTION
This module is designed for you to learn the importance of flexibility, exercise and
physical activity basic guidelines including the prevention of common injuries and first aid.
You all know that exercise is very important even stretching your body to become more
supple and flexible offers many physical benefits. Such training allows for easier and deeper
movements while building strength and stability. Stretching your muscles and joints also
leads to greater range of motion, improved balance, and increased flexibility.
By learning this module, it will mainly increase your range of motion and makes it
easier for you to perform certain exercises. Also, will give additional learning on how to live
active and healthy.
OBJECTIVES
At the end of the module, the students should be able to:
a. discuss the background flexibility training exercises;
b. identify the flexibility training exercises and guidelines;
c. learn the prevention for injuries and first aid;
d. demonstrate the basic steps of Yoga;
e. apply exercise and physical activity basic guidelines; and
f. perform the proper flexibility training exercises.
DISCUSSION PROPER
FLEXIBILITY TRAINING EXERCISE
Flexibility exercise is one of the four types
exercise along strength, balance, and endurance.
Ideally, all four types of exercise would be
included in a healthy workout routine and AHA
provides easy-to-follow guidelines for endurance
and strength-training in its Recommendations for
Physical Activity in Adults.
They don’t all need to be done every day, but
variety helps keep the body fit and healthy, and
makes exercise interesting. You can do a variety
of exercises to keep your physical activity routine
exciting. Many different types of exercises can
improve strength, endurance, flexibility, and balance. For example, practicing yoga can
improve your balance, strength, and flexibility. A lot of lower-body strength-training exercises
also will improve your balance.
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Flexibility exercises stretch your muscles and can help your body stay flexible. These
exercises may not improve your endurance or strength, but being flexible gives you more
freedom of movement for other exercise as well as for your everyday activities. It may also
help you avoid discomfort when confined in a space for a long period of time (like a long
meeting or a plane flight).
3 Types of Stretching
Stretching improves flexibility. But you don't have to do hours of stretching to enjoy the
benefits of flexibility training. You can take a stretching class or do an online video that
focuses just on stretching exercises to improve range of motion throughout the body.
These programs generally begin with a gentle warm-up to increase your body's core
temperature. Then, they progress through a series of stretching exercises to lengthen the
muscles in your feet, your legs, your hips and torso, and finally up through the head and
neck.
There are different types of stretching to improve flexibility.
Static Stretching: You move into a position that lengthens a target muscle and hold
the position for 15-60 seconds. It's best to remember to breathe as you hold each
stretch.
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.
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.
Tips for Adding Flexibility
You don't have to take a dedicated class to do flexibility training. Many exercisers simply add
a few minutes of stretching to the end of their daily workout to relax muscles and improve
range of motion. Or you can take five to 10 minutes to stretch in the morning after you get
out of bed. Just a few minutes of flexibility training each day can provide benefits.
Another way to improve flexibility is to 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.
Stretching Tips
Flexibility is often overlooked in conditioning programs, but it is just as important to fitness as
aerobics or strength training. One way to improve flexibility is to incorporate stretching into
your fitness routine. Stretching during and after you work out, can help ward off stiffness and
keep you limber.
Here are a few things to remember when stretching:
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Always warm up before stretching. Stretching when your muscles are cold could lead
to injuries.
Stretch your entire body.
Hold your stretch for at least 15 to 30 seconds, but do not bounce.
Stretch to the point where you feel some mild tension. If you feel any pain, stop and
pull back until you feel no pain.
Breathe normally when stretching; never hold your breath.
5 stretches to improve your flexibility
1. Hamstring
Start on your knees and stretch one leg out between
your hands. Straighten your back while keeping your
core engaged. Hold this pose for 30 seconds, focusing
on your breathing. Then switch to the other leg and
hold for 30 seconds.
2. Hip flexor and quad stretch
Start in a lunge position with one leg resting on the
ground. Tuck your pelvis under and lift your chest high.
Press forward and you'll feel the stretch in the hip
resting on the ground. Hold for 30 seconds, and then
repeat on the other leg.
3. Hip opener
Starting from the same position as above, place your
hands on the ground and lift your back leg up off of the
ground. Twist your upper body to the right side,
pushing through the heel of your foot. Keep your hips
square and engage your core during the rotation. Hold
for 30 seconds and repeat on the other side.
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4. Glute Stretch
Start by lying down on your back. Raise your legs into
the air at a 90-degree angle. Bend one knee outward, so
your ankle is resting on the opposite knee. Place your
hands behind the straightened knee and bring it closer to
you. Hold the pose for 30 seconds and then switch legs.
5. Side bend
Start by sitting on the ground, spread your legs out to the
sides. Stretch and reach your right arm to your left leg,
hold for 30 seconds. Repeat on the other side for 30
seconds. You should feel this through your obliques.
Benefits of flexibility
Improved flexibility produces a wide range of physical benefits and can have a positive effect
on your overall well-being. Here are a few ways that increased flexibility is likely to help you.
1. Fewer injuries
Once you develop strength and flexibility in your body, you’ll be able to withstand more
physical stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your
chance of getting injured during physical activity. Correcting muscle imbalances requires a
combination of strengthening the underactive muscles and stretching the overactive (tight)
ones.
2. Less pain
Your body is likely to feel better overall once you work on lengthening and opening your
muscles. When your muscles are looser and less tense, you’ll experience fewer aches and
pains. Plus, you may be less likely to experience muscle cramps.
3. Improved posture and balance
When you focus on increasing muscular flexibility your posture is likely to improve. Working
out your body allows you to have proper alignment and correct any imbalances. Plus, with
an increased range of motion you may find it easier to sit or stand in certain ways. Yoga has
been shown to improve balance.
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4. A positive state of mind
Regularly engaging in poses that stretch and open up your body can bring about feelings of
relaxation. The physical benefits can extend to a relaxed state of mind. You may find it
easier to unwind once your body feels better.
5. Greater strength
It’s important to increase strength as you become more flexible. This ensures your muscles
will have the right amount of tension so that they’re strong enough to support you and your
movements, allowing you to become more physically fit.
6. Improved physical performance
Once you increase your flexibility to allow greater movement in your body, you’ll be able
to perform better physically. This is in part because your muscles are working more
effectively.