Level 2 Exercise, Welfare & Health

Unit 1 – Introduction to exercise

Lesson 1.4 – Flexibility

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Step 1 – Factors affecting flexibility Note: you can only complete this
activity online.

Flexibility is defined as the amount of movement available at a joint or over a

range of joints. It is probably the most neglected aspect of fitness, and the benefits
of it are often realised too late.

Choose each of the factors below that you think affect flexibility.

 Ambient humidity
 Gender
 Age
 An individual’s past history of exercise
 Temperature
 Mental attitude
 Lifestyle
 Emotional state

Feedback: In fact, flexibility varies with age, gender, temperature, lifestyle and
history of activity of the individual. If you have ticked 'lifestyle', you'd be correct,
too, because obviously an individual's lifestyle will reflect the amount of exercise
taken.

Step 2 – Factors affecting flexibility

So the key factors are:

Gender: most females are more flexible in the joints that most males

Temperature: an increase in temperature either induced by direct heat or a warm-

up can increase the range of movement of the joint and make the muscle more
pliable. Likewise a drop in temperature can hinder the stretch by up to 20%.

Exercise history: an active person will be much more flexible than a sedentary
one.

Age: people generally get less flexible as they get older (although it is possible to
develop flexibility at any age)

Step 3 – Guidelines for stretching

The following are some useful tips that you can pass on to your clients regarding
stretching:

 Always warm up before you start stretching exercises

 Focus on what you are doing – feel the stretch
 Work slowly and smoothly as you go into the stretch, and as you come out
– don’t jerk

May 2015 © Future Fit Training, 2015 Page 1 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

 Concentrate on the muscle group that you are stretching

 Maintain good body posture
 Breathe normally and freely. As you move deeper into the stretch,
emphasise your exhalation
 It is safe to stretch every day

Step 4 – The stretch reflex

The stretch reflex is a function of the nervous system and it helps to prevent injury.

Whenever a muscle is stretched, impulses are sent via sensory nerves to the
spinal cord. If the tension within the muscle is such that it is at risk of being
overstretched, impulses are sent to the muscle via the motor neuron, causing a
reflex contraction, which shortens the muscle.

You’ve probably heard of a ‘knee-jerk reaction’, and know that this has quite a
literal meaning. When the patella tendon is tapped lightly, the muscle spindles
running parallel to the muscle fibres stretch and alter their shape. This causes the
spindles to fire and send a message to the spinal column. As a result, nerve
impulses make the quadriceps muscles contract and shorten, and this takes the
tension off the muscle spindles.

The faster the stretch is performed, the greater the magnitude of the reflex
response. This is why ballistic stretching (which will be explained later) is thought
to increase the risk of injury, as bouncing at the end of a muscle's range of
movement can increase the risk of muscle tearing.

For stretching to be most effective, muscles should be completely relaxed.

Stretching, therefore, is best done slowly.

Step 5 – Types of stretch

Stretches can be classified in two general ways. Firstly, we can divide them based
upon what we are trying to achieve:

 Preparatory stretching
 Maintenance stretching
 Developmental stretching

Secondly, we can divide them based on the method that is used for stretching:

 Static stretching
 Ballistic stretching
 Dynamic stretching
 Passive stretching
 Active stretching
 PNF (proprioceptive neuromuscular facilitation)

May 2015 © Future Fit Training, 2015 Page 2 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Let us consider each one in turn.

Step 6 – Types of stretch

Preparatory stretches
What are the reasons for stretching your muscles before starting any vigorous
exercise? Try to note down at least four reasons for doing this. Then move on to
the next step.

Step 7 – Types of stretches

By stretching gently, the body becomes more pliable and less prone to injury.
Flexibility is increased by stretching.

As you may have suggested, stretching helps to:

 Reduce muscle tension and make the body feel more relaxed
 Increase the range of motion of a joint
 Prevent muscle strains: a strong pre-stretched muscle resists stress better
than a strong unstretched muscle
 Prevent joint sprains
 Reduce the risk of back problems
 Prepare the body for strenuous exercise
 Increase ‘body awareness’
 Promote circulation
 For females, reduce the severity of painful menstruation (dysmenorrhea)
 Increase the learning, practice and performance of many types of skilled
movements
 Reduce muscular soreness

Step 8 – Types of stretch

Preparatory stretches
Preparatory stretches are usually performed just after a 'pulse raiser' or warm-up.
The preparatory stretches are stretches for the main muscle groups that are going
to be worked during the session such as the hamstrings, quadriceps, glutes and
gastrocnemius in a lower body workout. These muscles would be stretched
because they are going to be used.

Static stretches can be performed after the warm-up. They should be performed
gently and held between 8-10 seconds. In order that the heart rate does not drop
too much during this time (losing the effect of the warm-up), the stretches should
be done standing.

Traditionally, preparatory stretches have been performed prior to exercise to

reduce the risk of injury. However, this practise is now being questioned in light of
emerging evidence, which suggests that pre-stretching does not significantly
reduce the risk of injury.

May 2015 © Future Fit Training, 2015 Page 3 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Maintenance stretches
If a muscle group has been continually contracted (for instance, if part of the
session has been dedicated to performing a large number of squats), then
maintenance stretches should be performed to get the muscles back to their
normal length. They may also help to alleviate potential soreness. A maintenance
stretch is usually held for between 10-15 seconds.

Step 9 – Types of stretch

Developmental stretches
Developmental stretches are aimed at increasing general flexibility, and are
therefore usually performed at the end of an exercise session.

These stretches should be performed passively using the individual's own body
weight, gravitational pull or pressure of hands in partner work. Therefore, lying on
the floor or in a seated position is best suited for developmental stretches.

It is important that the muscle being stretched is relaxed, as the position needs to
be held for at least 20 seconds.

In general, the stretch can be broken down into two phases - an initial stretch,
taken to the point of tension and held until the muscle relaxes further, followed by
a further period of at least 20 seconds.

You will find that, after the first period, the tension that develops in the stretched
muscle, as a result of the stretch reflex, subsides. Once this has happened, the
limb can then be taken into a position that allows the muscle to be lengthened
further, thus increasing the stretch.

No pain or discomfort should be felt at any stage. The limb should not shake. If it
does then the stretch has been taken too far and should be released.

Step 10 – Types of stretch

Static stretching
A static stretch is a slow, sustained stretch where the muscle is taken into a
lengthened position and held for a set period of time.

Static stretching is generally safe, and that is its most important advantage. Some
other advantages are that:

 Little energy is required

 It permits plenty of time to reset the sensitivity of the stretch reflex
 Semi-permanent changes in muscle length are possible

May 2015 © Future Fit Training, 2015 Page 4 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Step 11 – Types of stretch

Dynamic stretching
Dynamic preparatory stretches can be used as part of the warm-up. These are
stretches using controlled and rhythmic movements to take a joint through its
natural ROM. These types of stretches can be linked with the mobilising of the
joints and will help maintain the HR after the cardio warm-up

Ballistic stretching
We have already mentioned ballistic stretching. What can you say about it?

As already discussed, ballistic stretching goes against the principle that stretching
exercises should be carried out while muscles are relaxed. Ballistics is generally
not to be recommended for clients, unless they are in training for specific activities.

Ballistic stretches are fast, bouncy and jerky movements, performed to gain
momentum in order to enhance the stretch by taking it through a maximal range of
movement. Because of this, they do not allow the muscle fibres time to adapt to
the stretch. They also activate the stretch reflex, increasing muscular tension.

There is also the possibility of minute tearing and scarring of the muscle fibres
which could cause a gradual loss of elasticity. Ligaments can also become
damaged from the speed of the movement, and this can subsequently lead to joint
instability.

However, some athletes and dancers choose to engage in ballistic stretching

exercises in order to improve flexibility and to develop 'dynamic flexibility' - that is
strength of movement resulting from an initial effort. In activities such as karate
and ballet, ballistics are a normal part of training, as these sports require the
muscles to go through their full range of motion and beyond, at speed.

Step 12 – Types of stretch

Passive stretching
Passive stretching is achieved by stretching the muscle, using an external force (a
partner or object) and is usually undertaken at the end of an exercise session or in
the early stages of physiotherapy. However, individuals should be careful not to
over-stretch.

It is especially useful when the muscle is weak, or when the antagonist muscle is
very tight. If stretching machines are used (as in physiotherapy), then the duration,
direction and intensity of the stretching can be measured.

Because the power is supplied by an external force, stretches beyond the normal
range of movement are possible. For that reason, partners working together
should take care to apply the stretch correctly and not too rapidly, to avoid risk of
injury.

May 2015 © Future Fit Training, 2015 Page 5 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Active stretching
Active stretching is achieved through the active contraction of the participant's own
muscles. It is achieved by contracting the muscles that oppose the muscle being
stretched. This then causes the stretching muscle to relax further. This is due to
reciprocal innervation (if a muscle contracts, then its antagonist will relax).

Step 13 – Types of stretch

PNF (proprioceptive neuromuscular facilitation)

PNF was originally developed as a patient rehabilitation procedure in physical
therapy. It is a generic term for a number of different techniques, which work by
alternately contracting and relaxing muscles, capitalising on various muscle
reflexes to achieve a greater level of relaxation during the stretch.

There are two common PNF techniques:

 The contract-relax (or hold-relax) technique - This begins with the

athlete's tight muscle group - the hamstrings, for example - in a lengthened
position. The muscles are stretched to the point of tension and held for
approximately 10 seconds. They are then contracted isometrically and as
fully as possible for 6-10 seconds against the resistance of a partner. The
participant then relaxes and the stretch is increased within 10 seconds to
the point of tension; this should result in the leg being moved further than it
was at the start of the stretch. This can then be repeated a further 2-3
times.
 The contract-relax-antagonist-contract (or hold-relax-contract)
technique - This technique is similar to the contract-relax technique except
that after the relaxation phase, the antagonist of the tight muscle group (the
quadriceps in the case of the hamstrings) is actively contracted. This works
on the principle that if the antagonist contracts, the agonist will be fully
relaxed. This contraction can also be effected with the aid of a partner. The
whole procedure is then repeated.

Step 14 – Types of stretch

PNF stretching should only be attempted when the body is completely warmed
and relaxed, and provided the partner involved is competent in helping with the
stretch. Resistance should be provided in the isometric phase and mild assistance
in the static stretch phase.

PNF techniques are claimed to:

 Be the most successful method for developing flexibility

 Enhance active flexibility and help establish a pattern for co-ordinated
motion
 Help reset the stretch reflex level

However, there is some risk of muscle injury and you should therefore not instruct
clients in these techniques unless you have received specific training in PNF.

May 2015 © Future Fit Training, 2015 Page 6 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Step 15 – Safety tips

Safety tips: when not to stretch

With all gym or exercise to music class instruction, you should always be aware of
the state of your client's health before advising any kind of exercise. The same
applies to stretching. For example, someone who is recovering from a bone
fracture should not be encouraged to stretch her muscles.

Try to name two other conditions that would make you warn against stretching.

Clients should not stretch muscles if:

 There has been a recent bone fracture, sprain or strain

 The range of motion is in some way limited
 The joint is inflamed or infected
 They have signs of osteoporosis
 They experience pain when the joint is moved or the muscle stretched
 They are suffering from certain diseases of the skin or blood vessels

Step 16 – Activity Note: you can only complete this activity online.
Match the definitions on the right and match them with the correct term on the left.

Static stretching Performed by contracting the opposing muscle

to cause further relaxation
Dynamic stretching Controlled and rhythmic movements taking a
joint through its natural ROM.
Ballistic stretching Involves specific stretching – contraction –
relaxation techniques
Passive stretching Fast, bouncy and jerky movements, performed
in the end range position
Active stretching Performed using an external force, such as the
muscles of a partner or a machine
PNF stretching Stretching to the farthest point and holding

Step 17 – Activity

What are the differences between active, passive and static stretching?

Take some time to think about this question.

Feedback: Active stretching is performed by contracting the opposing muscle to

cause further relaxation in the muscle being stretched. This contrasts with passive
stretching, in which an external force is used to increase the stretch. In static
stretching, the stretch is taken to the farthest point and held.

May 2015 © Future Fit Training, 2015 Page 7 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

Step 18 – Summary

Flexibility varies with age, sex, temperature and the history of activity of the
individual.

Stretching helps to:

 Reduce muscle tension and make the body feel more relaxed
 Increase the range of motion of a joint
 Prevent injuries such as muscle strains. A strong pre-stretched muscle
resists stress better than a strong unstretched muscle
 Prepare the body for strenuous exercise
 Increase 'body awareness'
 Promote circulation
Methods of stretching are ballistic, dynamic, static, active, passive and PNF
(proprioceptive neuromuscular facilitation).

We can also divide stretches based on what we are trying to achieve, that is
preparatory stretches, maintenance stretches and developmental stretches.

May 2015 © Future Fit Training, 2015 Page 8 of 9

Level 2 Exercise, Welfare & Health
Lesson 1.4 Flexibility

May 2015 © Future Fit Training, 2015 Page 9 of 9