Page 10 - Chapter_12

athlete to perfect targeted the amount of time
needed by an athlete to perfect targated move.
It also reduces fatigue and risk of injuries.
Flexion, extension, adduction and abduction
are some technical terms that are related with
joint action. Flexibility also increases speed,
strength and endurance of an individual.
Flexibility is effected by the following
Pace run factors:
— —The anatomical structure of a joint
For middle and long races, pace run is — —The extended ligaments and muscles
the correct method to be used as compared to during stretching
the speed run. In this method, distribution of
energy plays a vital role if a sprinter runs the — —Proper warming-up
race too fast in the starting of the run he will — —The correct exercises
not be able to complete the race. That is why, — —The age, gender and physical strength of
sprinters run races keeping the pace as per the an individual
distance in mind. If an individual fails to fallow — —Body temperature
this method, then he could be left behind
early in the race. Pace runs help to improve in
maintaining speed for about 20 to 45 metres.
In pace run training method, an athlete
should run at a very slow speed for a distance
of 10 to 20% greater than the racing distances. Flexibility increases strength, speed and
For repetitive runs, he should run a little endurance
below his maximal speed. Proper rest is quite
important so that he can recover before the types of flexibility
next run without tiredness.
Flexibility can be divided into following types:
Maximum speed is also determined by the
age and performance level. It should be kept in 1. Passive Flexibility: It is also known as the
mind during training. Young children should static flexibility. In this kind of flexibility,
maintain their maximum speed for 15 to 20 muscles are stretched and the extended
metres and trained sprinters should maintain posture is maintained using support of
their speed for 40 metres. own weight, limbs or objects like chair.
For example, doing stretches with the help
flexibility—Definition, typeS anD of a partner. It is influenced by factors
methoDS to improve flexibility like anatomical structure of joints and the
ligaments.
meaning of flexibility
2. Active Flexibility: It is the ability of the
Flexibility is also known as an act of bending. absolute range of motion in a joint or a
It is the capacity of an individual to carry out series of joints, while the muscles are in
joint movements falling within a wide range. motion. The range of motion is performed
With greater flexibility, the individual can using the individual’s own muscular force.
efficiently do various motion. Whether they It is lesser in force than passive flexibility.
are complicated or simpler ones. Flexibility It is further divided into two types:
decreases the amount of time needed by an
— —Static Flexibility: It is the ability to
10 Physical Education