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Fit and Flexible
This Moving for Health Lesson is designed
to be used with your Get Moving Kentucky! program.
It is an addition to the original eight lessons contained in
the Get Moving Kentucky! manual. The lesson provides
important information about physical activity and a healthy lifestyle.
Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
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Moving for Health Lesson Series
Facilitator’s Guide
Fit and Flexible
Objective:
This lesson will educate adults about the importance of maintaining flexibility throughout life and provide
information on how to improve flexibility.
At the end of the lesson, participants will be able to answer the following questions:
♦ What does it mean for the body to be flexible or have flexibility?
♦ What are three guidelines you should follow when doing flexibility exercises or stretches?
♦ What are two types of physical activities that can increase flexibility?
Key Teaching Points:
♦ Flexibility decreases as we age. We must work to maintain and improve it.
♦ Always warm up the body before stretching. Stretching a cold muscle can result in injury.
♦ Stretching shouldn’t be seen as a chore or one more thing to add to physical activity. Use it as a way to
wake up in the morning or to relax in the evening for a good night’s rest.
Lesson Preparation and Suggestions:
♦ This lesson provides an ideal opportunity to partner with a fitness professional in your area. A physical
therapist, certified personal trainer or group exercise instructor, or an exercise physiologist are good
examples of individuals who would be qualified to instruct your participants on how to do flexibility
exercises safely.
♦ There are two valuable resources available online that provide descriptions and pictures of safe
stretching and flexibility exercises. Consider adding this to your presentation by showing the
graphics during the session.
o National Institute on Aging, Exercise: A Guide from the National Institute on Aging, page 50
available online at http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
o The President’s Council on Physical Fitness and Sports, Exercise: The Key to the Good Life, available
online at http://www.fitness.gov/activelife/pepup/pepup.html
Materials Needed:
♦ Make sure there is enough space between participants and chairs or tables to do stretching activity.
♦ A PowerPoint® presentation of this lesson has been developed to assist in teaching for a classroom
setting.
♦ A media article is included with this lesson.
Handouts
Evaluation Answers
Focus on Flexibility Handout
Fit and Flexible Motivation and Resource
Bookmark
1) T 2) F 3) F 4) T 5) T
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Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
22 _______________________________________________________________________________________
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Fit and Flexible
Lesson Evaluation
Mark the following statements as True or False. Please give this form to your lesson leader when you
are finished.
___ 1) Flexibility decreases with age.
___ 2) Your physical activity does not influence your flexibility level.
___ 3) It is OK for stretching to cause some pain.
___ 4) You should stretch or do flexibility activities at least three times per week.
___ 5) Flexibility is the ability to move a joint through it’s full range of motion.
Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
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Moving for Health Lesson Series
Facilitator’s Guide
Fit and Flexible
Think about your daily activities - the things you do that require your body to move throughout the
day. These might be climbing a few stairs, stepping out of the car, bending over to pick up something
you dropped, or reaching to the top shelf to get a book. All of these activities require movement. Now
think about how difficult or easy these movements are. Do you feel tension in the back of your legs
when you bend over, or do you find it hard to extend your arm up way over your head? If you do,
these might be signs of decreased flexibility.
As you can see, flexibility is important. It is a component of overall physical fitness. Your body needs
to be flexible so you can do daily activities and move easily. It can also help in mobility and
maintaining independence as you age.
The aging of the body results in decreased flexibility. If you don’t work to maintain and improve
flexibility as you age, daily activities can become more difficult with time and might even cause
discomfort or pain. A good example of this is the decreased ability of some elderly people to walk. As
a person ages and flexibility decreases, he or she might begin to shuffle his or her feet more and take
smaller steps. This is due to the legs not being flexible enough to take larger steps and the lack of
balance that sometimes comes with reduced flexibility.
What is flexibility?
Your muscles and joints have what is called a range of motion. For example, when you move your arm
around in a big circle, your shoulder joint and all the muscles and fibers connected to it are moving
through their range of motion. When a joint can move through its full range of motion, this is flexibility.
Flexibility is related to:
♦ Age
♦ Gender
♦ Physical activity level
Age
Flexibility comes easily when you are young, but as the body ages you must work to maintain it.
Aging affects your flexibility in two ways. The first is physiological changes in tissues of the body.
There are changes in the elasticity of these tissues with aging. The second is that aging can be
associated with decreased physical activity levels. This will be explained later.
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Gender
Due to the design of the body, specifically in the pelvic region, and to hormones that can relax
connective tissue, women can sometimes be more flexible than men.
Physical activity level
The old saying, “move it or lose it” definitely applies to physical activity and flexibility. Your physical
activity level can have more of an influence on your flexibility than age and gender. When you don’t
do physical activity, joints aren’t moving as much and this can cause the connective tissue in the body
to shorten. This means that your ability for joint movement can decrease.
Stretching to Increase Flexibility
One of the most simple and effective ways to increase flexibility is to stretch. Stretching can be made
part of your normal physical activity routine. It might also be something you use to wake your body
up in the mornings or to relax you at the end of your day.
The following information will provide some tips and guidelines for stretching. There are two good
resources available online that show diagrams and give descriptions of safe and effective stretches.
The first is National Institute on Aging, Exercise: A Guide from the National Institute on Aging, page 50
available online at http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
The second is the President’s Council on Physical Fitness and Sports, Exercise: The Key to the Good Life,
available online at http://www.fitness.gov/activelife/pepup/pepup.html.
The first step – warm up
The first step to begin stretching is to warm up. This is an absolute must! You should never stretch
before warming up. A warm up does just that, it increases the circulation and blood flow in your body.
There is an increase in your body temperature. This allows you to stretch your muscles and joints
more easily. Stretching a “cold” muscle could result in injury.
The warm up can be simple. Try marching in place for about five minutes. You can also choose to
stretch after a physical activity session such as a 15-minute walk.
Tips for safe and effective stretching
♦ Stretch at least three days per week, daily if possible.
♦ Include stretches for all major muscle groups. Areas that sometimes need special attention include
the lower back, hips, and front and back of the upper leg or thigh.
♦ Perform each stretch three to five times.
♦ Hold the stretch for 10 to 30 seconds each time.
♦ Don’t bounce when stretching. Bouncing is sometimes called ballistic stretching. Bouncing can
increase flexibility, but it can also cause small tears or injuries to the fibers of the joints and muscles.
It is best to do static stretching, which means you ease into the stretch slowly and hold.
♦ Keep your joints relaxed while stretching. Avoid locking, or stiffening, the joints in your arms or legs.
♦ Stretching should not be painful! You might feel mild discomfort when trying to increase your
flexibility, however, do not stretch to the point of pain.
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Unsafe stretches
There are a few stretches that have been around for years. With new research
findings about how the human body moves and functions, some of these
stretches have been determined unsafe. This is because they put unnecessary
stress on joints and could result in injury.
Think of the catcher during a baseball game. His position during most of the
game is squatting. Stretches that require this kind of position or movement can
overstress the knee joint. Sometimes stretches like this are used to
stretch the inner thigh when lunging to one side. If a stretch puts you into a squatting or
sitting position similar to this, it is best to avoid doing it. You might not injure your knee
the first or even the 10th time you do the stretch, but in the long term that added stress on
your knee joint could mean problems in the future.
Your neck is another area to be aware of when stretching. The plow stretch is a stretch
that has been around a while. In this stretch you lie on your back with your feet up in
there air, and your bottom and mid-back elevated off the floor. Most of the pressure of
your body weight is resting your neck and head. This can be too stressful on your neck.
Other Ways to Increase Flexibility
Other activities can help to improve your flexibility. This is because they include lots of stretching and
the movements involved require the body to become flexible. The activities are listed below. Consider
adding some of these activities to your routine to make your physical activity fun, while increasing
flexibility at the same time.
♦
♦
♦
♦
Martial arts
Dance, such as ballet
Yoga
Pilates
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Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
The development of the HEEL program was made possible by Senator Mitch McConnell with funds
earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the
CSREES/USDA Federal Administration.
Moving for Health Lesson Series
Fit and Flexible
Facilitator’s Guide
Lesson Activity
Stretch Break
This stretching activity will demonstrate how a short stretch break can be incorporated into times of
seated desk work and other sitting activities.
Focus on the message that large amounts of time don’t need to be set aside to improve flexibility. Help
the participants see that they can gain a flexible, fit body by taking short amounts of time throughout a
day to fit in stretching.
Instruct participants to stand and slowly march in place for a few minutes. Come to a stop after
marching and take a few deep breaths in and out. Breathing should not be elevated too much after the
warm-up. Keep it as a very light activity. Now instruct them to sit up straight in the chair. Shoulders
should be back but relaxed and abdominals should be tight. Instruct participants to keep breathing
slowly throughout the movement. They can close their eyes if they choose.
Hold each stretch for at least 10 seconds. If time allows, do each stretch three times. If time does not
allow for your session, let participants know that they should do each of the stretches at least three
times to improve flexibility.
These stretches will stretch only the upper body and are ideal for a sitting position.
Stretches:
1. Full Upper Body Stretch: Reach both hands up in the air. Reach towards the ceiling feeling a
stretch down both sides of the body and up through the arms.
2. Triceps Stretch: Bend one arm at the elbow and reach the hand down your back. Gently press at
the elbow with your free hand to increase the stretch. Switch arms and repeat. This stretches the
back of the upper arm, or the Triceps.
3. Upper Back Stretch: Bring both arms out in front of you and clasp your hands. Round your back
and position your arms as if you were hugging a tree or beach ball. This should stretch your upper
back and your shoulders.
4. Chest Stretch: Take both arms and put them out to your sides. Your elbows should be at the same
level as your shoulders. Now bend your elbow at a 90-degree angle with your fingers pointing up.
To get this position right, envision holding a bar right over your head. Now, while holding this
position, try to press your arms back behind you. This will open up your chest and you should feel
a stretch across the front of your upper body.
To end the activity, have participants take several deep breaths in and out.
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Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
30 _______________________________________________________________________________________
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Moving for Health Lesson Series
Fit and Flexible
Facilitator’s Guide
Media Article
Your flexibility affects the activities you do every day. When a joint can move through its full range of
motion, this is flexibility. Climbing stairs, stepping out of the car, bending over, and reaching require
joint movement. These movements are a lot easier when the body is flexible.
Flexibility decreases as you age. If you don’t work to maintain and improve flexibility, daily activities
can become more difficult with time and might even cause discomfort or pain.
Stretching is one of the best ways to improve flexibility. You can stretch as part of your physical
activity routine or use stretching as a way to wake your body up in the morning or to relax in the
evening.
Be sure to warm up before stretching. Try marching in place five minutes to warm up. Then do
stretches for each of the major muscle groups in the body. Hold your stretches for 10 to 30 seconds and
do each stretch at least three times. Don’t bounce when stretching. Ease into the stretch slowly and
hold it. Remember that stretching should not be painful. You might feel mild discomfort, but if it
hurts, stop!
Try stretching at least three times per week to improve your flexibility. Or try other activities such as
martial arts, yoga, or dance to increase your flexibility. Get moving for a flexible and healthy body!
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Sources
♦ Bookspan, Jolie, Health & Fitness in Plain English, Monterey: Healthy Learning: 2002.
♦ Heyward, Vivan H., Advanced Fitness Assessment & Exercise Prescription, 3rd ed., Champaign: Human
Kinetics, 1998.
♦ The President’s Council on Physical Fitness and Sports, Exercise: The Key to the Good Life available
online at http://www.fitness.gov/activelife/pepup/pepup.html
♦ U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health,
National Institute on Aging – Exercise: A Guide from the National Institute on Aging (2001) pages 4554, available online at http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
Prepared by:
Lori L. Rice, M.S., C.N.
Extension Associate for Health
University of Kentucky Cooperative Extension HEEL Program
November 2005
For information on health issues in Kentucky, log onto:
www.ca.uky.edu/heel
Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
32 _______________________________________________________________________________________
The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University
of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.
Moving for Health Lesson Series __________________________________________________
G
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Moving for Health Lesson Series
Fit and Flexible
Focus on Flexibility
Your flexibility affects the activities you do every day. When a joint can move through its full range of
motion, this is flexibility. Climbing stairs, stepping out of the car, bending over, or reaching require
joint movement. These movements are a lot easier when the body is flexible.
Three factors can affect flexibility:
♦ Age – flexibility decreases with age.
♦ Gender – due to hormone levels, women are more flexible than men in some areas of the body.
♦ Physical activity – regular physical activity keeps joints moving and can make the body more
flexible.
Stretching is one of the best ways to improve flexibility. It can easily be made part of your physical
activity routine. Stretching can also be used as a way to wake your body up in the morning or to help
you relax in the evenings. Experiment with the times you stretch. Consider adding relaxing music to
make it a more enjoyable experience.
Always warm up before you stretch. A warm-up can simply be marching in place for five minutes.
This will increase the blood flow to your muscles and throughout your body. It also increases your
body temperature. These things will allow you to stretch your muscles and joints more easily.
Stretching a “cold” muscle that has not been warmed up could result in injury.
Here are a few guidelines to follow for safe and effective stretching:
♦ Stretch at least three days per week, daily if possible.
♦ Include stretches for all major muscle groups. Areas that sometimes need special attention include
the lower back, hips, and front and back of the upper leg or thigh.
♦ Perform each stretch three to five times.
♦ Hold the stretch for 10 to 30 seconds each time.
♦ Don’t bounce when stretching. Ease into the stretch slowly and hold.
♦ Keep your joints relaxed while stretching. Avoid locking, or stiffening, the joints in your arms or legs.
♦ Stretching should not be painful! You might feel mild discomfort when trying to increase your
flexibility, however, do not stretch to the point of pain.
There are other activities that can help to improve your flexibility. These activities include lots of
stretching, and the movements involved require the body to become flexible. The following activities
involve stretching or flexibility training:
♦ Martial arts
♦ Dance, such as ballet
♦ Yoga
♦ Pilates
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These activities can be a valuable addition to your regular physical activity. Trying something new can
make your physical activity fun, while increasing flexibility at the same time.
Sources:
♦ Bookspan, Jolie, Health & Fitness in Plain English, Monterey: Healthy Learning: 2002.
♦ Heyward, Vivan H., Advanced Fitness Assessment & Exercise Prescription, 3rd ed., Champaign: Human
Kinetics, 1998.
♦ The President’s Council on Physical Fitness and Sports, Exercise: The Key to the Good Life available
online at http://www.fitness.gov/activelife/pepup/pepup.html
♦ U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health,
National Institute on Aging – Exercise: A Guide from the National Institute on Aging (2001) pages 4554, available online at http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
Prepared by:
Lori L. Rice, M.S., C.N.
Extension Associate for Health
University of Kentucky Cooperative Extension HEEL Program
November 2005
For information on health issues in Kentucky, log onto:
www.ca.uky.edu/heel
G
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Mov i
n tuc k y!
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©
Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
The development of the HEEL program was made possible by Senator Mitch McConnell with funds
earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted
through the CSREES/USDA Federal Administration.
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www.ca.uky.edu/heel
www.ca.uky.edu/heel
www.ca.uky.edu/heel
Chinese Proverb
©
Chinese Proverb
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Chinese Proverb
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think you should be.
Relaxation is who
you are.
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Tension is who you
think you should be.
Relaxation is who
you are.
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Tension is who you
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Relaxation is who
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Exercise: The Key to the
Good Life
President’s Council on
Physical Fitness and Sports
Exercise
http://www.fitness.gov/activelife/pepup/
pepup.html
Exercise: A Guide from the
National Institute on Aging
National Institutes of Health
Publication # NIH 99-4258
http://www.niapublications.org/
exercisebook/
ExerciseGuideComplete.pdf
Stretching Examples
Flexibility Training Resources:
Exercise: The Key to the
Good Life
President’s Council on
Physical Fitness and Sports
Exercise
http://www.fitness.gov/activelife/pepup/
pepup.html
Exercise: A Guide from the
National Institute on Aging
National Institutes of Health
Publication # NIH 99-4258
http://www.niapublications.org/
exercisebook/
ExerciseGuideComplete.pdf
Stretching Examples
Flexibility Training Resources:
Exercise: The Key to the
Good Life
President’s Council on
Physical Fitness and Sports
Exercise
http://www.fitness.gov/activelife/pepup/
pepup.html
Exercise: A Guide from the
National Institute on Aging
National Institutes of Health
Publication # NIH 99-4258
http://www.niapublications.org/
exercisebook/
ExerciseGuideComplete.pdf
Stretching Examples
Flexibility Training Resources:
For more information contact:
Health & Fitness in Plain
English
Jolie Bookspan
Healthy Learning (2002)
For more information contact:
Educational programs of the Kentucky Cooperative Extension
serve all people regardless of race, color, age, sex, religion,
disability, or national origin.
Health & Fitness in Plain
English
Jolie Bookspan
Healthy Learning (2002)
For more information contact:
Educational programs of the Kentucky Cooperative Extension
serve all people regardless of race, color, age, sex, religion,
disability, or national origin.
Health & Fitness in Plain
English
Jolie Bookspan
Healthy Learning (2002)
Educational programs of the Kentucky Cooperative Extension
serve all people regardless of race, color, age, sex, religion,
disability, or national origin.