Flexibility Speech
...retching schedule can easily remove the reduced elasticity. II. Different types of stretching and flexibility. A. Dynamic stretching and flexibility 1. Dynamic flexibility is the ability to perform dynamic movements with full range of motion. 2. Should be carried out twice a day for maximum effect. Having dynamic flexibility allows you to have a full range of motion without a warm-up or stretch. 3. Done in sets of 5-15 or when the maximal range of the joint is achieved. 4. When doing stretches it is important to not throw your limbs, throwing your limbs and not controlling the range of motion is ballistic stretching. Ballistic stretching can tear too many muscle fibers and therefore reduce flexibility. B. Relaxed stretching has advantages and disadvantages. 1. When doing relaxed stretches, it is important to focus on relaxing. 2. Inhale deeply, upon releasing, exhale, and go down further. 3. Hold the position for 3 minutes. 4. Relaxed stretching can be done any time during the day. Warm-up or not. They can be done even when you are tired. 5. They should not be done before physical activity. 6. Relaxed stretches do not increase muscle strength. C. Isometric stretches 1. Can be dangerous to children because their bones are still growing. 2. One should have above average muscle strength to perform isometric stretches. If the muscle is weak it can become excessively damaged. 3. In order to work your way up to Isometric stretches strength training is required. 4. Isometric stretches are extremely beneficial. They increase flexibility and strength. 5. They must be trained similar to strength training. Muscles need rest after exertion. III. Why you should maintain a flexible body. A. Disadvantages of not maintaining flexibility. 1. If weight training one may become “Muscle-bound” Meaning they r...