110 Flexibility
balanced physical conditioning program designed to improve both muscle
strength and flexibility. Strength and flexibility training should be considered
interdependent since both are involved in the degree and quality of movement
across a joint.Muscles that are strengthened should be stretched, and vice versa. An intense
strength workout can cause microtrauma to the muscles, and the process of recovery can
shorten the muscles and connective tissue. Stretching prevents this shortening which could
contribute to muscle strains or other overuse injuries (e.g., tendonitis, fasciitis).Flexibility training, without concurrent strength training, weakens the muscles and
connective tissue and places the joints and muscles at risk for sprains, partial and complete
dislocations, and muscle strains. Strengthening the muscles surrounding a stretched joint
helps stabilize the joint and improve muscular function, thus decreasing the likelihood of
injury.Overstretching may lead to injury; however, as long as a flexibility program is well
balanced with strength training, this possibility is negligible.Definition
Flexibility is the ability of a limb to move freely
about a joint through a full range of motion.
In the case of Special Warfare Operators, flexibility refers to the optimum range of
motion surrounding a particular joint that is necessary for peak performance. Range of
motion is specific to each joint and dependent upon:" Joint surfaces and capsule and the degree of movement required for the joint
to function." Muscles, tendons, ligaments and connective tissue associated with limb
movement around a joint (for definitions see Chapter 1)." Strength of the musculature surrounding the joint.
There are two types of flexibility:
dynamic and static.
Dynamic or active flexibility refers to the speed attained within a range of motion
at the joint during physical performance. This type of flexibility involves the intrinsic
musculature surrounding the joint and its ability to overcome resistance to motion. An
example would be the flexibility required to throw a baseball, punch a boxing opponent, or