flexibility

(′flek·sə′bil·əd·ē)

(mechanics) The quality or state of being able to be flexed or bent repeatedly.

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Flexibility is the ability to move a joint smoothly through its complete range of motion. There are two main types: static flexibility is the ability to move slowly into a stretched position and to hold the body still (e.g. the ability to sit in a splits position); dynamic flexibility is the ability to move quickly or at normal speed into a stretched position (e.g. a gymnast performing a split leap).

Flexibility is one of the main components of physical fitness and is believed to be important for optimum health. Flexibility exercises have been prescribed for the relief of menstrual disorders, general neuromuscular tension, and low back pain. A certain amount of flexibility is needed for body movement; conversely, lack of flexibility restricts movement.

Flexibility of a particular joint is limited by factors such as the bony structures of joints, and the size, strength and extensibility of the muscles, ligaments, and tissues associated with the joint. Most flexibility exercises focus on improving the extensibility of muscles and associated tissues, usually by static or very slow stretching. To be effective, flexibility training must incorporate an element of overload. This can be achieved by

• stretching the muscle more than is normal (but within tolerance limits)
• holding a stretched position for longer than is normal
• increasing the number of stretches.

It takes several weeks of regular training to produce improvements; for maximum benefit flexibility exercises should be performed on a daily basis. Many adequate routines take only a few minutes each day to complete, but warm-ups and cool-downs must also be included in good flexibility programmes.

Flexibility tends to be specific for each part of the body and type of movement. Training must take this into account. To develop overall flexibility, different stretching exercises using each of the major muscle groups must be performed at different speeds. The composition of the training will depend on the requirements of individual sports and activities. The needs of a gymnast are quite different from those of a footballer. In addition, a person should not concentrate on flexibility exercises at the expense of strength training as this may reduce joint stability, and increase the risk of sprains and dislocations. See also stretching.

noun

The quality or state of being flexible: bounce, ductility, elasticity, flexibleness, give, malleability, malleableness, plasticity, pliability, pliableness, pliancy, pliantness, resilience, resiliency, spring, springiness, suppleness. Obsolete flexure. See flexible/rigid.

The ability to move a joint smoothly through its complete range of motion. Flexibility is determined by the nature of the joint structure, the condition of the ligaments and fascia that surround the joint, and muscle extensibility. Flexibility may also be limited by the skin, connective tissue, and bones around the joint. Flexibility is one of the main components of physical fitness and is believed to be important for optimum health. Flexibility exercises have been prescribed for the relief of dysmenorrhoea, general neuromuscular tension, and low back pain. However, an athlete who concentrates on flexibility exercises at the expense of strength training may reduce joint stability and increase the risk of dislocations. See also dynamic flexibility; static flexibility.

IN BRIEF: Ability to be bent or changed.

The gymnast had amazing flexibility because of the constant exercise regimen.

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i. An ability of an aircraft or an air force that permits it to be adapted quickly and easily to a variety of different tasks either in a single locality or in a number of localities.
ii. A characteristic of airpower to be used in a wide variety of roles and tasks.
iii. A characteristic of material that allows it to be repeatedly bent within its elastic limits and still return to its original shape each time the external force is removed.

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n

The property of elastic deformation under loading.

For a list of words related to flexibility, see:

• Activities and Treatments - flexibility: degree of movement, rotation possible in body and joints

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