The Ability to Move the Joints in Full Range of Motion

The Ability to Move the Joints in Full Range of Motion

Flexibility is the ability to move the joints in a full range of motion according to our lecture book Fit & Well. In the class we performed the sit and reach flexibility test, which I scored 3 in, and my rating was poor. The objective of this test is to measure the flexibility of lower back and hamstring muscles. Improving flexibility is done mainly by stretching exercises. The most common forms of stretching are Static and Dynamic (Quinn). Static stretched are safe for most people, and it is involve a slow and gentle stretch for the muscle for 10 to 60 seconds (Quinn). Dynamic stretching is involving gradual increase in your range motion and speed of movement with controlled swing not bounce (Quinn). Dynamic stretching includes 10 to 12 repetitions of the movement. Poor flexibility of the back and hips may lead to stiffness then high risk of injury to the muscles and ligaments.
The Grip Strength Test was done to measure the general strength of the body. On this test my score was 19 and my rating was very poor. According to Ms. Lauren’s lecture on physical fitness: weight can be performed 8-12 times repetitions. The frequency of training 2-3 days per week, and also she recommended having a variety of machines. When I researched for other approaches; I discovered a source that recommends exercising all three muscle groups not less than three times a week. The choice of 1-2 exercises for each muscle group and do 1-2 sets of 8-16 repetitions of each exercise is encouraged. There were not any specifications in regards to machines because the source recommends a trainer as part of the process. Finally my source states the importance of changing routines roughly every six weeks, which I think could be very beneficial.
I am twenty five year old female at the weight of 128 with a body fat percentage of 27%. Although such percentage had sounded decent to me at first I soon learned from my professor that it is not. After using skin fold measurements I was told...

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