F.I.T.T.

for
FLEXIBILITY

Applying the F.I.T.T. formula to

Physical Activity Plan for
Flexibility
 FLEXIBILITY
• Is the ability to move a joint through a complete range
of motion
Types of Stretches:
1. Static stretch – slow sustained stretch of the muscle,
held at 10 – 30 seconds
2. Dynamic stretch – stretching using available ROM
during voluntary active movements
3. Active stretch – the person stretching provides the
force of the stretch
4. Passive Stretch – a partner provides the force of the
stretch
 F.I.T.T. Guidelines Applied to Flexibility
FREQUENCY 3 times per week, preferably daily & after warm-up to
raise muscle temperature
INTENSITY Slow elongation of the muscle to the point of mild
discomfort & back off slightly
TIME Up to 4 – 5 stretches per muscle or muscle group.
Hold each stretch 10 – 30 sec. Always warm-up
properly prior to stretching
TYPE • The preferred type of stretch for classroom is slow
static stretching for all muscles or muscle group

• Inclusion of flexibility exercises in training/other

exercises: Dynamic Stretch in warm-up; Static Stretch
during cool down (can be active or passive).
Example Stretching Exercises
GUIDELINES FOR SAFE STRETCHING
1. Do not bounce when stretching.
2. Be careful not to hold your breath when stretching.
Inhale & exhale.
3. Maintain “soft” joints when stretching (do not “lock”
your joints).
4. Do not hyperextend joints when stretching.
5. Always hold the stretch for 10 – 30 seconds.
6. The stretch should never hurt.
7. Avoid pulling on your joints.
8. Stretch only when muscles are warmed up.
 Benefits of Good Flexibility
1. Decreased muscle tension & increased relaxation
( I can sleep better).
2. Greater ease of movement (I can move easier).
3. Improved coordination ( I can perform better in
sport or dance).
4. Increased ROM (I can bend, stretch, twist into
many positions).
5. Reduce risk of injury (I can move safely).
6. Better body awareness & postural alignment (I
have good posture).
 Benefits of Good Flexibility
7. Improved circulation & air exchange ( I can breathe
easier).
8. Smoother & easier contractions (My muscles work
better).
9. Decrease muscle soreness (I am less sore after
physical activities).
10. Possible prevention of low back pain & other spinal
problems (I can sit through my day at school without
my back feeling sore).
11. Facilitates the development & maintenance of motor
skills (I can participate in a variety of activities).