12.4 Physical Activity Guidelines: Recommendations for Flexibility and Functional Fitness Training
Flexibility Recommendations
The goal of stretching and improving or maintaining flexibility is to develop one’s range of motion related to the person’s individualized goals. Loss of flexibility can impair an individual’s ability to engage in daily activities, physical activity, and exercise (Pollock et al., 1998).
The ACSM recommends that we perform full body flexibility training at least two to three days per week with greater improvements in range of motion resulting from daily stretching (Garber et al., 2011).
A complete, full-body stretching routine can take about 20 minutes, but even five minutes is better than nothing, so stretching to some small degree every day can pay off. Consider doing a few stretches after taking a warm shower or bath and after sitting or standing for long periods of time (American Council on Exercise, 2014).
Functional Fitness Training Recommendations
The ACSM also makes recommendations around neuromotor fitness, sometimes referred to as functional fitness training. Functional fitness training focuses on balance, coordination, gait, and agility. Examples include yoga, tai chi, and qi gong and balance exercises using a bosu ball, exercise ball, or body weight also contribute to functional fitness. While the ACSM isn’t able to make definitive recommendations around frequency and duration of functional fitness exercises due to the limited amount of research, studies that show improvements in neuromotor functioning indicate that 30 minutes two to three times per week can be effective (Garber et al., 2011). Some forms of exercise—like yoga for example—can help meet recommendations around flexibility, strength, and functional fitness training recommendations, depending on the type. Such exercises involve and improve balance, agility, coordination, and muscular strength.
Self-Assess Your Understanding
- What are the recommendations around flexibility?
- Summarize the recommendations around functional fitness training.
- Provide examples of activities that contribute to functional fitness.
neuromotor fitness focused on balance, coordination, gait, and agility
