• Refers to the absolute range of movement in a joint or series of joints and length in muscles that cross the joints to introduce a bending movement or motion • One of the components of physical fitness as well as cardiorespiratory fitness and muscular strength and endurance. • It is also needed to perform everyday activities with relative ease.
Anatomical elements of flexibility
Joints • Increasing muscular elasticity of the joint’s range of mobility increases Flexibility: That is found between our bones and constructed to allow movement Ligaments · is the fibrous connective tissue that connects bones to the other bones Tendons · They are not elastic and are even less stretchy. Is a tough band of fibrous connective tissue that connects muscle to bones, and capable of withstanding Tension. Areolar Tissue · This tissue acts as a general binder for all other tissues. it holds the organ in place. And it also surround blood vessels and nerves Muscle Tissue · This tissue is made of a stretchy material. It is arranged in bundles of parallel fibres.is a soft tissue compose of muscle and give rise to muscle ability to contract. Stretch Receptors • Stretch receptors have two parts: Spindle cells and Golgi tendons. As these receptors are trained through continual use, stretching becomes easier.
Lacking flexibility may cause:
Stiff Arteries or Arterial Stiffness · Increased arterial stiffness is associated with an increased risk of cardiovascular events such as myocardial infarction and stroke, the two leading causes of death in the developed world. Stroke · Also known as cerebrovascular accident (CVA), cerebrovascular insult (CVI), or Brain attack is when poor blood flow to the brain results in cell death.
· Commonly known as heart attack, occurs when blood flow stops to part of the heart causing damage to the heart muscle.
What are the Nutrients needed for flexibility?
Vitamin C • Vitamin C may help slow down wear and tear on joint, helping them stay flexible. This may also help arthritis sufferers prevent joint strains Vitamin B complex • Vitamin B complex work together to dilate arteries and veins, increasing blood flow to the muscles, ligaments and tendons. They also stimulate the production of myelin, a coating that protects nerve endings and reduces joint pain. Vitamin E • It promotes joint mobility by strengthening the ligaments and tendons. Vitamin K • The primary function of vitamin K is coagulation processes, or clotting blood. Healthy blood clotting supports flexibility by contributing to healthy blood circulation Fiber • Fiber is essential for balanced nutrition and normal digestive function; it also reduces the risk of other disorders such as high cholesterol, which can affect the vascular system. Bioflavonoids • These nutrients help to strengthen the walls and valves of blood vessels helping to reduce blood leakage. Limits of flexibility INTERNAL FACTORS OF FLEXIBILITY • Training oversights occurs when the body is overused. Internally, the joints, muscles, tendons and ligaments can affect one’s flexibility. EXTERNAL FACTORS OF FLEXIBILITY • Externally, anything from the weather outside to the age can affect flexibility. General tissues and collagen change with age influencing the individual. How to improve your flexibility Stretching • Flexibility is improved by stretching. It should only be started when muscles are warm and the body temperature is raised. Dynamic Stretching · Dynamic flexibility is classified as the ability to complete a full range of motion in a joint. This form of stretching prepares the body for physical exertion and sports performance Static- active · Static active flexibility requires a great deal of strength, making it hardest to develop. Ballistic · The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury.
Sports related to flexibility
• Gymnastics • Diving • Surfing • Weight Lifting • Table tennis **According to Entertainment and Sports Programming Network (ESPN) February, 2015 Survey