National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
Course:
NVFC Health and Wellness Training
Modules
Module:
Flexibility
Module Overview
 Instructor’s background
 Purpose of lesson
 Module objectives
Length:
30 minutes
Instructor Notes
Advocate provides a quick introduction to his/her
background including name and
qualifications/experience. Include information about the
health and wellness program, if applicable. Also
introduce students to the NVFC and why this training is
being offered.
This module is designed to provide information about
guidelines and factors of flexibility. The instruction covers
the basic concepts of factors that influence flexibility,
health and job benefits, and suggested guidelines for
improving flexibility safely.
Upon completion of the Flexibility module, the
participants will be able to identify and describe basic
concepts of flexibility and apply the health benefits to
their activities of daily living and job duties.The student
will be able to:
1. Outline factors that impact flexibility.
2. Discuss range of motion and pain-free degree of
motion.
3. Identify health and job benefits to improving
flexibility.
4. Describe guidelines for safe stretching.
5. Describe the impact that types of stretching have
on flexibility.
NVFC Health & Wellness Training Module: Flexibility
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National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
6.
Demonstrate basic safe stretching techniques.
Lesson Content
Flexibility
 Range of motion – the full range of motion of a joint should be able to move
through
 The degree of motion of a joint is the pain-free range of motion a joint is
actually able to move through, which may or may not be the FULL range of
motion, and is directly related to injury prevention and agile body mobility
Factors that Affect Flexibility
Specificity
Range of motion is joint specific.
Heredity
Some individuals are more flexible than others due to cellular make-up.
Gender
Women are more flexible than men.
Body Composition
Excess body fat can decrease flexibility.
Benefits of Flexibility
Muscle Relaxation
Stress and Tension and Relief of Muscle Soreness
The stretch reflex encourages a muscle to relax from a tightened state. Whether
the muscle is tight from exercise or tension caused by stress, the relaxation of
the muscle fibers allows the muscle to return to a rested state thus releasing
discomfort.
Improved Posture and Relief of Low Back Pain
The training response to flexibility is that the muscles will naturally be in an
elongated state during any activity, including sitting. This elongated state of the
muscle allows for improvement in posture as opposing muscle groups will no
longer be working against one another and pull the body into contorted postures.
NVFC Health & Wellness Training Module: Flexibility
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National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
Example: If the hip flexors are tight and the extensors are not, then the response
is for the body to be pulled into a kyphotic posture; if the reverse happens then
the posture is traditionally lordotic. Both of these postures increase risk of injury
and low back pain. If the muscles groups mentioned are both symmetric in the
strength and flexibility, then the posture will improve toward normal and reduces
the risk of injury and low back pain.
Better Physical Agility and Heightened Job Performance
Flexibility also increases one’s range of motion of the joints and allows the body
to move in a fluid and instinctive motion with decreased risk of injury. Being able
to move instinctively (i.e., lunging, squatting, stepping without thinking about the
movement) increases one’s agility and coordination, which positively affects
performance in physically demanding job duties.
Injury Reduction
Flexibility allows the body to move smoothly throughout a full pain-free range of
motion specific to each joint. The ability to move naturally through the joint’s full
range of motion depends on the degree of motion a person has at each joint. The
closer the degree of motion is to the potential full range of motion of a joint, the
more the risk of injury to the soft tissue (muscles, tendons, ligaments) of the joint
decreases.
Guidelines for Stretching
Elevate Tissue Temperature
 Stretch only after the body is warmed up as this allows the muscle to be
stretched at its entire length.
 Traditional stretch should be performed after 5-15 minutes of a light warm-up
activity followed static stretching – hold the stretch for 15 -30 seconds.
 Post-workout is the best time to stretch.
Specificity
Posture
 Base your stretching program on your pain-free range of motion.
 Focus on proper spinal alignment.
 Always use proper support during forward flexion.
Joints
 Stretch each joint to its own pain free limit (symmetry imbalances).
NVFC Health & Wellness Training Module: Flexibility
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National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
Injuries
 Recently injured soft tissue should not be stretched.
 Be aware of previous injuries.
Frequency
 4-5 times per week (minimally)
 Stretching can be performed daily
Intensity
 Light, non-vigorous
 Small increases for oxygen demand
Time
 Hold each stretch 15-30 seconds.
 Repeat each stretch 2-4 times.
 Stretch all major muscle groups.
Type
Ballistic
 Bouncing, dynamic type of stretching
 High–risk of injury
Static
 Preferred type
 Stationary type of stretching
 Low-risk of injury
Safe Flexibility Exercises
Basic Stretching
 Static – Stationary and safe
 Ballistic – Bouncing and “bad”
Partner Stretching
 Static Passive – partners assist each other during the stretching
Example: The supine straight leg hamstring stretch
 Peripheral Neuromuscular Facilitation (PNF) – partner stretch in which a 1530 second static stretch of a muscle is followed by a 15-30 second isometric
contraction of the same muscle. This is repeated 2-4 times.
Example: The passive supine straight leg hamstring stretch, followed by a static
hamstring contraction (repeat)
NVFC Health & Wellness Training Module: Flexibility
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National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
Foam Rolling
 Rolling muscle over the foam roller
 Increases myofacial release, helping to decrease the delayed onset muscle
soreness experienced after strength workout
Yoga
 Increases range of motion fluidity and instinctive movement.
 Incorporates rhythmic breathing into the joint motion.
 Increases the body’s ability for movement or circulation of fresh air.
 Assists in management of the stress response.
Additional Resources
American Council on Exercise
– www.ACEfitness.org
–
ACE Personal Trainer Manual (3rd Edition) (ISBN 13:978-1-89072014-8; ISBN 10: 1-890720-14-3)
National Volunteer Fire Council
– www.nvfc.org
–
Heart-Healthy Firefighter Program – www.healthy-firefighter.org
Module Review
Instructor Notes
 Teaching strategies
Suggestions to assist in getting the message across:
1.
2.
3.
4.
Organize your notes and points.
Ask your audience learner-centered questions.
Encourage discussion during the teaching.
Provide specific examples that impact the
audience.
5. Ask for participation!
For instance:
1. Ask your audience what they think flexibility means
before beginning.
2. Ask about factors that affect flexibility.
NVFC Health & Wellness Training Module: Flexibility
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National Volunteer Fire Council – Heart-Healthy Firefighter Program
Health and Wellness Advocate Instructor Guide
Lesson Plan
3. Exhibit some proper flexibility exercises with proper
form, then ask for participation.
4. Ask specific questions about how lack of flexibility
may affect their work on the fire ground.

Review
Allow time to review the main points of the course and to
answer participant questions.

Administer
evaluation
The participant evaluation should be completed at the
end of the module and returned to the instructor.
Evaluations should be submitted to the NVFC.
NVFC Health & Wellness Training Module: Flexibility
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