ISSN:
2181-3906
2023
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 2 / ISSUE 5 / UIF:8.2 / MODERNSCIENCE.UZ
316
THE IMPORTANCE OF FLEXIBILITY IN PHYSICAL EDUCATION
Nurmedov Nurmuhammed Axmet uli
Baymuratova Ramila Allamurat qizi
Theory and methodology of physical training and sports training
https://doi.org/10.5281/zenodo.7929600
Abstract. Flexibility is a crucial component of physical education that is often overlooked.
This article aims to emphasize the significance of incorporating flexibility training into physical
education curricula. Flexibility plays a vital role in improving overall health, preventing injuries,
enhancing sports performance, and promoting an active lifestyle. Through a comprehensive
review of relevant scientific literature, this article highlights the numerous benefits of flexibility
training and provides recommendations for implementing effective flexibility programs in physical
education settings.
Key words: safety, flexibility, PI, health, actions, dynamic strength, effect, vital role.
ВАЖНОСТЬ ГИБКОСТИ В ФИЗИЧЕСКОМ ВОСПИТАНИИ
Аннотация. Гибкость является важнейшим компонентом физического воспитания,
которым часто пренебрегают. Эта статья призвана подчеркнуть важность включения
упражнений на гибкость в учебные программы по физическому воспитанию. Гибкость
играет жизненно важную роль в улучшении общего состояния здоровья, предотвращении
травм, повышении спортивных результатов и пропаганде активного образа жизни.
Благодаря всестороннему обзору соответствующей научной литературы в этой статье
освещаются многочисленные преимущества тренировок гибкости и даются рекомендации
по внедрению эффективных программ гибкости в условиях физического воспитания.
Ключевые слова: безопасность, гибкость, ЛП, здоровье, действия, динамическая
сила, эффект, жизненная роль.
INTRODUCTION
Flexibility refers to the ability of a joint or a group of joints to move through a full range of
motion. It encompasses both static and dynamic flexibility and is influenced by various factors
such as joint structure, muscle elasticity, and connective tissue adaptability.
Physical education programs have traditionally focused on cardiovascular endurance,
muscular strength, and skill development, often neglecting flexibility. However, the importance of
flexibility in promoting overall physical fitness and well-being cannot be overstated.
MATERIALS AND DISCUSSION
ISSN:
2181-3906
2023
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 2 / ISSUE 5 / UIF:8.2 / MODERNSCIENCE.UZ
317
Health Benefits of Flexibility:
Improved Joint Health: Regular flexibility exercises promote joint health by increasing
synovial fluid circulation, enhancing nutrient supply, and reducing joint stiffness. This can help
prevent or manage conditions such as arthritis and osteoporosis.
Injury Prevention: Adequate flexibility reduces the risk of musculoskeletal injuries by
improving joint stability and muscle elasticity. It allows individuals to move efficiently and
maintain proper alignment during physical activities, reducing the strain on muscles and
connective tissues.
Enhanced Posture and Balance: Flexibility exercises contribute to good posture and balance
by maintaining the optimal length-tension relationships of muscles. Improved postural alignment
reduces the risk of chronic pain and injuries related to poor posture.
Performance Benefits of Flexibility:
Increased Range of Motion: Flexibility training increases the range of motion around joints,
enabling individuals to perform movements with greater ease and efficiency. This is particularly
beneficial for athletes, as it can improve performance in sports requiring high levels of flexibility,
such as gymnastics, dance, and martial arts.
Enhanced Athletic Performance: Improved flexibility positively impacts athletic
performance by facilitating movements that require agility, coordination, and power. Flexibility
training can optimize performance in activities such as sprinting, jumping, and changing direction,
thus providing athletes with a competitive edge.
Injury Rehabilitation and Recovery: Flexibility exercises play a crucial role in injury
rehabilitation, aiding in the restoration of normal joint range of motion and muscle function. They
also promote faster recovery by increasing blood flow to the injured area, facilitating nutrient
delivery and waste removal.
Promoting an Active Lifestyle:
Long-Term Physical Fitness: Incorporating flexibility training into physical education
programs instills lifelong habits of physical activity. Flexibility exercises can be enjoyable and
accessible to individuals of all ages and fitness levels, making them an ideal component of physical
education aimed at promoting long-term health and well-being.
Psychological Well-being: Flexibility training, often included in mind-div practices like
yoga and Pilates, can reduce stress, improve mood, and enhance overall mental well-being. It
provides an opportunity for individuals to relax, focus on their bodies, and develop a mind-div
connection.
ISSN:
2181-3906
2023
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 2 / ISSUE 5 / UIF:8.2 / MODERNSCIENCE.UZ
318
Implementing Effective Flexibility Programs in Physical Education:
Integration into Curriculum: Flexibility exercises should be integrated into the physical
education curriculum as a regular component. Educators should allocate dedicated time for
flexibility training and incorporate a variety of exercises targeting major muscle groups and joints.
Proper Technique and Progression: Educators must provide instruction on proper technique
and emphasize the importance of gradual progression to prevent injury. Exercises should be
tailored to meet the specific needs and abilities of students, ensuring safety and effectiveness.
Variety and Enjoyment: Incorporating diverse flexibility exercises
Types of Flexibility Training:
Static Stretching: This involves holding a stretch position for a prolonged period, typically
between 15 and 60 seconds. Static stretching is effective for increasing flexibility and should be
performed after a warm-up or physical activity.
Dynamic Stretching: Dynamic stretching involves moving parts of the div through a full
range of motion, gradually increasing the speed and intensity of the movements. Dynamic
stretching is commonly used as part of a warm-up routine before physical activity, as it helps
improve joint mobility and prepares the div for movement.
Proprioceptive Neuromuscular Facilitation (PNF): PNF techniques involve a combination
of stretching and muscle contraction to improve flexibility. These techniques typically involve a
partner or equipment and are highly effective in increasing range of motion. Yoga and Pilates:
Yoga and Pilates are mind-div practices that focus on flexibility, strength, and div awareness.
These disciplines often incorporate static and dynamic stretching, along with postural alignment
and core strengthening exercises, providing holistic benefits for physical and mental well-being.
Safety Considerations:
Proper Warm-up: Before engaging in flexibility exercises, it is essential to warm up the div
through light aerobic activities such as jogging or cycling. A warm-up increases blood flow to the
muscles, elevates div temperature, and prepares the div for stretching.
Gradual Progression: Flexibility training should progress gradually, allowing the div to
adapt and avoid overstretching or straining muscles and connective tissues. Starting with gentle
stretches and gradually increasing the intensity and duration of the exercises will promote safety
and prevent injuries.
Individualization: Flexibility programs should consider the individual needs and abilities of
students. Students with pre-existing conditions, injuries, or limited flexibility may require
modified exercises or alternative techniques to ensure their safety and progress. Avoiding
ISSN:
2181-3906
2023
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 2 / ISSUE 5 / UIF:8.2 / MODERNSCIENCE.UZ
319
Bouncing or Jerking Movements: Ballistic movements, such as bouncing or jerking during
stretching, should be avoided as they can lead to muscle strains and tears. All stretches should be
performed in a controlled and smooth manner.
Assessing Flexibility:
Sit-and-Reach Test: The sit-and-reach test is a common assessment tool used to measure
hamstring and lower back flexibility. It involves sitting on the floor with legs extended and
reaching forward as far as possible, with the distance reached indicating flexibility levels.
Joint Range of Motion: Assessing joint range of motion through specific measurements and
functional tests can provide valuable information about flexibility in various div regions.
Educators can utilize goniometers or other measurement tools to evaluate joint flexibility
accurately.
Integrating Flexibility with Other Components of Physical Education: Flexibility should be
integrated with other components of physical education to create a comprehensive and well-
rounded program. It can be combined with cardiovascular endurance, muscular strength and
endurance, and skill development exercises to promote overall fitness and athletic performance.
CONCLUSION
Flexibility training plays a vital role in physical education by promoting health, preventing
injuries, enhancing athletic performance, and fostering an active lifestyle. Incorporating effective
flexibility programs in physical education curricula can provide students with lifelong benefits and
a foundation for optimal physical well-being.
Educators should prioritize the inclusion of flexibility exercises, ensuring proper technique,
progression, and individualization to create safe and engaging learning environments. By
recognizing the importance of flexibility, physical education can empower students to embrace
physical activity, achieve their potential, and maintain lifelong fitness.
REFERENCES
1.
American College of Sports Medicine (ACSM): The ACSM is a leading authority in the field
of sports medicine and exercise science. Their website provides resources and guidelines on
various aspects of sport and exercise, including flexibility training. Visit their website at:
https://www.acsm.org/
2.
National Strength and Conditioning Association (NSCA): The NSCA is an organization
dedicated to advancing the strength and conditioning profession. They provide research,
education, and certification opportunities for fitness professionals. Their website offers
ISSN:
2181-3906
2023
International scientific journal
«MODERN
SCIENCE
АND RESEARCH»
VOLUME 2 / ISSUE 5 / UIF:8.2 / MODERNSCIENCE.UZ
320
resources on topics such as flexibility training and athletic performance. Visit their website
at: https://www.nsca.com/
3.
PubMed: PubMed is a database of scientific literature that includes a vast collection of articles
related to sport, health, and flexibility. It is an excellent resource for finding research papers,
reviews, and studies on specific topics. Access PubMed at: https://pubmed.ncbi.nlm.nih.gov/
4.
The Journal of Strength and Conditioning Research (JSCR): JSCR is a peer-reviewed
scientific journal that publishes research related to strength and conditioning, exercise
physiology, and sports performance. It covers a wide range of topics, including flexibility
training.
You
can
find
articles
from
JSCR
on
their
official
website:
https://journals.lww.com/nsca-jscr/pages/default.aspx
5.
International Journal of Sports Physical Therapy (IJSPT): The IJSPT is a scholarly journal
focusing on sports physical therapy and related topics. It publishes research articles, case
reports, and reviews that are relevant to sports medicine, injury prevention, and rehabilitation.
Access their website here: https://www.ijspt.org/
6.
Ганиева, М. А., & Жумаева, Ш. Х. (2018). Формирование методов групповой работы с
учащимися общеобразовательных школ. Вопросы науки и образования, (10 (22)), 149-
151.
7.
Maftuna, G. (2021). Effective ways to Use Triz (The Theory of Inventive Problem Solving)
in Elementary School. Pindus Journal of Culture, Literature, and ELT, 9, 85-88.
8.
Ganiyeva, M. (2021). Effective Methods of TRIZ.
