• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Improving Flexibility.

Extracts from this document...


Flexibility Flexibility is the range of movement possible around a joint and depends on the amount of stretch allowed by the ligaments, joints, tendons and muscles. Dynamic flexibility is different, as it is the resistance of a joint to movement. Flexibility is considered an important component of overall physical fitness for performers in all sports. As well as improving movement ability, increasing your flexibility aids performance and avoid injury. It is not possible to have the same degree of flexibility around all joints, as the joint structure itself limits flexibility; for example: The shoulder joint is far more flexible than the knee joint as it is a ball and socket joint, whereas the knee joint is a hinge joint, and so movement is more restricted. Flexibility is also limited by the amount of stretch allowed by the antagonistic muscle and the length of the surrounding connective tissue, e.g. tendons. Increasing your body temperature helps improve flexibility, which is a good reason for any athlete to warm up before performing. The range of movements is increasing restricted with age, due to the shortening of the connective tissue (tendons) and general joint deterioration caused by wear and tear. Improving Flexibility Flexibility is improved by stretching, moving a joint beyond its point of resistance. We are unable to change the bony structures of joints that restrict flexibility, but we are able stretch the soft tissue that surrounds the joint. ...read more.


* Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. * Keep your hips facing the wall and the rear leg and spine in a straight line. * You will feel the stretch in the calf of the rear leg. * Repeat with the other leg. Hip and Thigh Stretch * Stand tall with you feet approximately two shoulder widths apart. * Turn the feet and face to the right * Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical * Gradually lower the body * Keep you back straight and use the arms to balance * You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg. * Repeat by turning and facing to the left. Adductor Stretch * Stand tall with you feet approximately two shoulder widths apart. * Bend the right leg and lower the body * Keep you back straight and use the arms to balance * You will feel the stretch in the left leg adductor * Repeat with the left leg. Groin Stretch * Sit with tall posture * Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side. ...read more.


your foot reaches its furthest point of motion * Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement * 10 to 12 repetitions on each leg Lunges * Standing tall both feet together (starting position) * Keeping the back straight lunge forward with the right leg approx 1 to 11/2 metre * The right thigh should be parallel with the ground and the right lower leg vertical * Spring back to the starting position * Repeat with the left leg * 12 to 16 repetitions on each leg Ankle Bounce * Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce) * Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet * 12 to 16 repetitions * Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground * Then lower the right foot to the floor while raising the left heel one or two inches * Repeat in a rapid, bouncy fashion * 12 to 16 repetitions on each leg Flexibility Personal Performance Portfolio Doug Tannahill ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Safety Aspects and Risk Assessment section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Safety Aspects and Risk Assessment essays

  1. Components of fitness required for throwing a javelin.

    The athlete releases the ball above and in front of the head. After the ball is released the athlete's right leg steps in front of the left leg to stop any further forward motion. Practising a 3 stride throw: A right handed athlete begins a 3 stride throw with the throwing arm fully extended to the rear.

  2. PPP - Action Plan.

    Sunday- Football match was cancelled. So I played a round of golf with my Dad and brother. Week 4- Shooting Monday- Did two laps around the pitch. Open goal again, with player feeding me balls from the left and right hand side of the box, again the varied the kind of shot I had to do.

  1. 6 week personal exercise programme

    Percentage of 1RM Leg curl 12 65 60 Leg extension 12 65 60 Chest press 12 35 60 Peck deck 12 35 60 Leg curl 10 75 70 Leg extension 10 75 70 Chest press 10 40 70 Peck deck 10 40 70 Leg curl 8 85 80 Leg extension

  2. GCSE PE Analysing Performance Task

    This teaches players to pass ahead of other players. 4. The last practise has two groups of players lined up opposite each other plus a feeder standing to the side in between the two lines. One player passes the ball to the feeder and runs about halfway between the two

  1. Personal exercise plan

    Continue through all throwers, then jog back to the start and repeat. Warm down: Slowly jog twice up and down court Thursday, Session 3, Week 1 Aim of session: Friendly match Warm up: Jog three laps of the court then stretch doing: * Turn to left, lean forwards, right heel

  2. A fitness program for a cross country runner.

    second I stop and record how far I have gone this way I can test how far I can go at a high speed. Speed You need Speed at the end of the race to out sprint people near you and at the start f the race to gain position

  1. I will be designing throughout this coursework a fitness program for a cross country ...

    This problem however is not so predominate in cross-country, in fact it helps with balance going down hill. Recently I have had a problem with an in growing toenail that got infected. This has made it very hard for me to run down hill as my toes push into the end of my shoes.

  2. Personal exercise plan

    as it is not what it should be to ensure they are giving their full potential in a training session, developing stretching is used to increase flexibility in areas where mobility is lacking this is mainly in hamstrings and hip flexors.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work