The Benefits Of Exercise And Flexibility

Muscular Endurance

the ability of your muscles to perform physical tasks over a period of time without tiring

Flexibility

the ability to bend, stretch, and twist with ease and to move the body through a full range of motion (elasticity).

Type

See the types below. The type of stretch you choose depends on your personal goal of whether you want to maintain or increase stretching and also when you are using it in your workout. Use dynamic stretches and static stretches.

Static Stretching

Stretch muscles while the body is at rest for at least 10-15 seconds.

Muscular Strength

The amount of force a muscle can exert

warm up

gentle cardiovascular activity that prepares the muscles for work

Ballistic Stretching

Quick jerking or bouncing movements while stretching. (Not recommended, this may cause injury if not controlled properly.)

Cardiovascular Endurance

Ability of heart to provide oxygen to muscles during physical activity for prolonged period of time

Ligament

Connects bone to bone

Tendon

Connects muscle to bone

Intensity

Intensity is how far you need to stretch to maintain or improve flexibility. Stretch until you feel a mild tension

Dynamic Stretching

Involves moving parts of your body and gradually increasing reach, speed of movement, or both. Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, lunges, or torso twists. (Highly recommended for increasing flexibility.)

arobic

Process that requires oxygen

Frequency

This is the number of days per week you stretch. You should stretch a minimum of 3 days per week, but you will receive the greatest benefit if you develop a daily routine. Always stretch before and after any physical activity. Do some type of aerobic warm up before stretching to increase your heart rate, get your blood moving, and to warm up your muscles.

Time

Time is how long you need to hold each stretch to improve or maintain flexibility. Hold each stretch for 10-15 seconds. To improve flexibility, do long holding static stretches or dynamic stretches. You must overload the muscle by holding the stretch longer and doing the stretch more often.

pacer test

a test of cardiovascular endurance

sit and reach

a test of flexibility

cool down

low-level activity that prepares your body to return to a resting state

Anarobic

metabolic process that does not require oxygen

Body Composition

ratio of body fat to lean body tissue