Outcome B (4-6)-3

3. Get Bent! (Stay Flexed)- Outcome B (4-6)-3 (Flexibility)

The purpose of this activity is to enable students to define flexibility, perform a number of stretching exercises, and state the benefits of good flexibility.

Start the class with a discussion about the definition of flexibility, joints, and movement.

Flexibility Demonstration: Use a large rubber band, and ask a student to help you. Hold the rubber band at the student's waist (on the back), then stretch the band to the student's knee (along the back of the leg). Ask the students to touch their knees, allowing the rubber bands to stretch as the students do. Next ask the students to touch their toes, and again allow the bands to stretch with them. Use the rubber band to explain to the students how far muscles have to stretch to achieve movement, and how important flexibility (the ability to stretch) is to movement.

Measuring Flexibility: Pair the students up and have them measure each other's flexibility using a floor stretch and chalk. Use the lines on the gym floor as a guide. Each student places their heels on a line, and keeping their feet flexed and legs straight, they reach out with straight arms over their legs as far as they can. They must hold the stretch for 15 seconds without bouncing, and mark the point they reached with chalk.

The True Test: One student will be the exerciser, the other will be the non-exerciser. The non-exercisers get to relax while the exercisers go through a series of flexibility exercises. Each stretch must be held for 15 seconds without bouncing.

Crossover hang
Sit and reach
Straddle right, left and centre
Hang time

Now, have the entire class repeat the flexibility measure. The non-exercisers should show no improvement, while the exercisers should show some improvement over the first measurement taken, in the distance they can stretch.

Why did the exercisers improve their reach? How could this help someone who is playing sports or participating in physical activities?

Talk about the "use it or lose it" principle. The benefits of doing stretching exercises are short-term unless a person continues stretching on a regular basis. Explain that lower back pain is a common problem in adults (ask the students to go home and measure their parents flexibility using the same test). Many adults don't exercise frequently so their muscles become weaker and less flexible. That makes them more likely to be sore or stiff. If you don't want to be less mobile when you are older, it is a good idea to "Do it Daily" - physical activity and stretching.

The preceding three activities each deal with a separate component of fitness. At the end of this section, help students make the connection that all of the components work together to increase their level of functional fitness.

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