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-The ability of a joint to move through its full range of motion
-Determined by joint structure, muscle length, and muscle elasticity
-Flexibility is affected by: Age, Sex, Inactivity
-The benefits of flexibility include: Good joint health, Slowed joint deterioration, Improved quality of life, Flexibility may prevent back pain and injuries
-Collagen is important for flexibility: Collagen provides structure and support to tissues,
ligaments, tendons, and joints
-Elastin allows muscles to be stretched
1) Dynamic stretching (warm ups)
2) Static stretching (cool downs)
3) PNF stretching (overstitching)
Training Flexibility:
-Frequency: ≥3 sessions per week (more = better)
-Intensity: Feeling of discomfort but NOT pain
-Time: Dynamic stretching (5 - 15 minutes; Warm ups)
-Type: Static stretching (≥30 second hold; not immediately before exercise); PNF stretching (contract relax cycles