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199 Flexibility LEARNING OBJECTIVES After completing the study of this concept, you will be able to: ▶ Identify and explain several misconceptions about flexibility. ▶ List the health benefits of flexibility and stretching. ▶ Describe the various methods of stretching and their advantages and disadvantages. ▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT formulas for the different types of stretching, and describe factors in the “do and don’t list for stretching.” ▶ Describe a variety of flexibility-based activities for improving flexibility and some of the advantages and disadvantages of each. ▶ Identify some of the guidelines for safe and effective stretching. ▶ Describe several self- assessments for flexibility, select the self-assessments that help you identify personal needs, and plan (and self-monitor) a personal flexibility exercise program. C o n c e p t 1 0 • Regular stretching exercises promote flexibility, a component of fitness that permits freedom of movement, contributes to ease and economy of muscular effort, allows for successful performance in certain activities, and provides less susceptibility to some types of injuries or musculoskeletal problems. cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM F O S T E R , C E D R I C 1 6 9 2 T S 200 Section 3 ▶ The Physical Activity Pyramid is described by the arc through which a joint moves and is typically measured in degrees using a tool called a goni- ometer. The direction of movement at a specific joint is determined by the shapes of the bony surfaces that are in contact. Certain types of joints allow for greater move- ment than others. In fact, flexibility is highly joint spe- cific. An individual may demonstrate optimal flexibility in one region of the body but not in others. For example, a person may have good flexibility of the spine, hips, and legs in order to reach down and touch the toes, but is unable to clasp both hands behind the back due to stiff- ness of the shoulder joints. Medical professionals use a specific vocabulary to describe the movement of joints. Figure 1 illustrates some of these movement terms as they relate to hip, knee, or ankle motion. Similar terms are applied in describing movement of the spine and upper body. Note that the same terms (such as flexion/extension ) can be applied to dif- ferent joints, while other terms (such as dorsiflexion/plantar flexion ) are unique to a specific joint such as the ankle. The shape, size, and orientation of a joint greatly influence the amount of motion available. The circular surface of the ball-and-socket joint of the hip, for example, allows for considerable mobility, includ- ing movement to the side (adduction and abduction), forward and backward (flexion and extension), and in F lexibility refers to the amount of motion that is possible at a given joint ...
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