Preparation and Training Methods: Flexibility Training

Flexibility training is a crucial component of fitness focused on enhancing the range of motion across the body’s joints.
It often includes stretching exercises that aim to improve the elasticity of the muscles and tendons.
The types of flexibility training include static, dynamic, active, passive, ballistic and proprioceptive neuromuscular facilitation (PNF) stretching.

The FITT principle (Frequency, Intensity, Time, and Type) is relevant for flexibility training.
Frequency denotes how often flexibility training should be done. It’s recommended to conduct at least two to three days per week of flexibility training.
Intensity refers to how far a stretch is taken. The stretch should be to the point of slight discomfort but not pain.
Time signifies the duration of each stretch. Depending on the type of stretching, this could range from 10-60 seconds.
Type explores the various forms of stretching exercises used in a flexibility training routine.
The overload principle can be employed in flexibility training by gradually increasing the stretch duration or the intensity of the stretch.

Static stretching - holding a specific pose for a specific period to elongate the muscles.
Dynamic stretching - involves active movement of the body part to increase range of motion.
Active stretching - uses the strength of the opposing muscles to initiate the stretch without any external force.
Passive stretching - stretch is facilitated with the aid of an external force or prop such as a strap or another person.
Ballistic stretching - uses bouncing and jerky movements to push body parts beyond their normal range of motion.
PNF stretching - incorporates isometric contraction prior to stretching to exploit the muscle’s increased range of motion post contraction.

Improved mobility and range of motion in the joints.
Enhanced muscle coordination and body posture.
Lower risk of injuries as the muscles are warmed up and ready for action.
Reduced muscle soreness and stiffness post workout, boosting the recovery process.
Enhances physical performance by augmenting efficiency and effectiveness of movement.

Age and gender - flexibility tends to decrease with age, and women are generally more flexible than men.
Physical activities and lifestyle - active individuals or those engaged in regular stretching exhibit more flexibility.
Joint structure and muscle elasticity - influenced by genetics, these can determine the individual’s inherent flexibility level.
Temperature - warmer muscles are typically more flexible. Thus, warming up prior to stretching is advisable.

Flexibility training should be incorporated regularly into the fitness regimen for optimal results.
Stretching should not be painful. If any pain is felt, the stretch should be eased off.
Start with short durations of stretching in the initial stages, gradually increasing the time as flexibility improves.
Always warm up before the stretching session to increase muscle temperature and make them more amenable to stretching.
Balance is key. All major muscle and tendon groups should be stretched.
Be patient and consistent. Flexibility cannot be improved overnight and requires regular, consistent practice.