WHAT IS FLEXIBILITY IN PHYSICAL EDUCATION? - ARTE - 2025

The flexibility in PE can be defined as the range of motion with joints and having joint ability to move freely. Additionally, it also refers to the mobility of the muscles, which allows more movement around the joints.

Flexibility varies between individuals, particularly in terms of difference in muscle length and the muscle length of multiple joints. In some joints flexibility can be increased to some degree by exercise; stretching is a common exercise component to maintain or improve flexibility.

Many factors are taken into account when establishing personal flexibility. These factors include: joint structure, ligaments, tendons, muscles, skin, tissue injuries, adipose tissue, body temperature, activity level, age, and gender all have an influence on the range of motion of an individual.

The flexibility of the body can be improved by carrying out a series of mobility exercises for the joints.

To improve flexibility each joint should be exercised in turns and should be stretched or moved slightly beyond its point of resistance. For best results, the stretch should be held for 8 to 10 seconds.

Why is flexibility important?

Basically flexibility is how far the joints move depending on the elasticity of the muscles.

Being flexible is important in almost all sports. Stretching regularly is the best way to improve flexibility; stretching shouldn't hurt.

Flexibility is important in physical exercise, as it allows better performance when playing sports or exercising.

Additionally, it improves day-to-day activities; makes walking, bending over to grab something, or lifting objects easier.

Without adequate flexibility, routine activities can be more difficult to perform. Inadequate flexibility can also affect athletic performance by preventing an individual from reaching the full potential, strength, and power of their muscles.

Benefits of flexibility in physical education

There are many benefits of flexibility training. It mainly improves the range of motion of the joints and muscles. It also reduces the risk of injury.

When the muscles are flexible, the individual is less likely to be injured during physical activity.

Flexibility also helps reduce muscle pain; flexibility training can also help reduce muscle soreness after exercise.

Stretching after exercise keeps your muscles loose and relaxed. Lastly, flexibility improves athletic performance.

When joints and muscles are flexible, less energy is used when moving. For this reason, overall athletic performance improves.

It is important to thus work towards total flexibility throughout the body. Most people have flexible knee joints because they are used more in daily life and the quadriceps and hamstrings are regularly stretched.

On the other hand, most people will be stiffer in their hips and back because they are not commonly stretched.

Techniques to work flexibility

There are two training methods to improve flexibility: static and dynamic.

With that said, all types of flexibility training will be much more effective after a warm-up when your body temperature is elevated.

Static stretching

This flexibility training method involves taking a specific joint or group of joints through a range of motion to a comfortable completion point (at least 20 seconds), resting for approximately 20 seconds and then repeating the stretch two or three times..

The goal of static stretching is to overcome the stretch reflex (the automatic contraction of a muscle when stretched, which relaxes after about 20 seconds) to bring the joint into a wider range of motion.

This can be done by gently holding the stretch and not over-stretching the muscle.

The advantages of static stretching are that it can be done by virtually anyone; it is easily taught and is quite safe. Once it is learned it can be done in any setting without extra assistance or equipment.

On the other hand, the downside of static stretching is that it will improve flexibility in a specific body position and only to a small degree outside of that position.

Outside of that position, its effect is limited for athletes or those who want to improve their flexibility in different ranges of motion.

Dynamic stretching

This flexibility training method uses increasing dynamic movements through the full range of motion of a joint.

Dynamic stretching develops an active range of motion through the reciprocal inhibition process where the agonistic muscle is contracted while the opposite muscle is carried through the lengthening process.

When done correctly, dynamic stretching warms up the joints, maintains current flexibility, and reduces muscle tension. Exercise begins at a slow pace and gradually increases in speed and intensity.

This method of stretching works best before doing an exercise or movement-based activity.

The advantage of dynamic range of motion is that it is extremely useful for athletes, and for those who want to warm up for an activity that requires a wide range of motion, especially when speed is involved.

The downside is that the dynamic range of motion should be used gradually and only by those who have been shown an appropriate series of movements.

If inappropriate movements are used, minor trauma may be experienced over time to the joints and connective tissue from movements that are too fast or occur in too extreme a range of motion.

When combined, dynamic and static stretches can prepare joints for explosive movements more than a single-type stretch can.

References

1. Flexibility. Recovered from teachpe.com
2. Flexibility in fitness: definition stretches and exercises. Recovered from study.com
3. The importance and purpose of flexibility. Recovered from humankinetics.com
4. Flexibility. Recovered from wikipedia.org
5. Flexibility training. Recovered from revisionworld.com