The Navy SEAL Physical Fitness Guide - Uniformed Services ...

alanced physical conditioning program designed to improve both musclestrength and flexibility. Strength and flexibility training should be consideredinterdependent since both are involved in the degree and quality of movementacross a joint.Muscles that are strengthened should be stretched, and vice versa. An intensestrength workout can cause microtrauma to the muscles, and the process of recovery canshorten the muscles and connective tissue. Stretching prevents this shortening which couldcontribute to muscle strains or other overuse injuries (e.g., tendonitis, fasciitis).Flexibility training, without concurrent strength training, weakens the muscles andconnective tissue and places the joints and muscles at risk for sprains, partial and completedislocations, and muscle strains. Strengthening the muscles surrounding a stretched jointhelps stabilize the joint and improve muscular function, thus decreasing the likelihood ofinjury.Overstretching may lead to injury; however, as long as a flexibility program is wellbalanced with strength training, this possibility is negligible.DefinitionFlexibility is the ability of a limb to move freelyabout a joint through a full range of motion.In the case of Special Warfare Operators, flexibility refers to the optimum range ofmotion surrounding a particular joint that is necessary for peak performance. Range ofmotion is specific to each joint and dependent upon:" Joint surfaces and capsule and the degree of movement required for the jointto function." Muscles, tendons, ligaments and connective tissue associated with limbmovement 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 motionat the joint during physical performance. This type of flexibility involves the intrinsicmusculature surrounding the joint and its ability to overcome resistance to motion. Anexample would be the flexibility required to throw a baseball, punch a boxing opponent, or110 Flexibility