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feature
about theAUTHOR
nscas performance training journal www.nsca-lift.org volume 10 issue 1 1
conditioning fundament
Chat Williams is the
Supervisor for the
Norman Regional
Health Club. He
urrently sits on the
National Strength
nd Conditioning
ssociation (NSCA)
Board of Directors and
s the past NSCA State
Director Committee
Chair, Midwest
Regional Coordinator
nd State Director of
Oklahoma (2004 State
Director of the Year).
He also served on the
NSCA Personal Trainer
SIG Executive Council.He is the author of
multiple training DVDs
nd co-author of 3-D
egs. His company,
Oklahoma Strength
nd Conditioning
Productions, offers
ersonal training
ervices, sports
erformance for youth,
metabolic testing,
nd educational
onferences and
eminars for strength
nd conditioning
rofessionals.
Chat Will iams, MS, CSCS,*D, NSCA-CPT,*D
Flexibility Training:Incorporating All
Components of Fitness
IntroductionWhen participating in ftness programs individuals will
oten set goals ocusing on improving muscular strength,
muscular endurance, cardiovascular endurance, and body
composition. Many times exibility is oten overlooked
due to lack o interest or not taking the time to incorpo-
rate it into a ftness program. Individuals should consider
including exibility into their training regimen to com-
plete a thorough, well-rounded program.
Flexibility Defined
Perorming activities o daily living, recreational activities,
and participating in sport-specifc or athletic movements
all require a degree o exibility. Maintaining optimal ex-
ibility can increase perormance. Flexibility can be defned
as the movement or degree o movement that takes place
at a specifc joint, which is also reerred to as the range
o motion (ROM). Age, gender, activity level, and the con-
fguration o muscle-tendon structure can all play a role in
the degree o ROM at a joint (2).
Types of Flexibility Training
The our key types o stretching include the ollowing:
static, dynamic, ballistic, and proprioceptive neuromuscu-
lar acilitation (PNF). They are defned as:
Static: The ability to maintain a stretch while elon-
gating a muscle at a specifc joint or an amount o
time with mild discomort (4). Static stretching maybe considered the saest and most used method o
exibility training.
Dynamic Flexibility (warm-up): Incorporates bodily
movements that are related to the activity or move-
ment patterns needed or the specifc event (2). Per-
orming high-knees, walking lunges, and carioca are
just a ew examples o dynamic exibility exercises.
Ballistic: Can be defned as a bouncing moveme
that is rhythmic in nature, where the end positio
the stretch is not held. Perorming a seated ham
string stretch with a bouncing movement instea
holding the stretch at the toes would be an exam
o a ballistic stretch (2,4).
Proprioceptive Neuromuscular Facilitation (PNF
Incorporates concentric and isometric moveme
that involve three muscle actions (hold-relax,
contract-relax, and hold-relax with an agonist co
traction). PNF usually requires a partner to pero
the stretches, or in the case where a partner is n
present, a strap or band may be used or many o
the stretches (2,5).
Flexibility Training: Examining th
Research
Warm-Up: Perorming a dynamic warm-up prior
an athletic event or workout increases blood o
the muscles, thereore increasing the temperatu
the muscles. When the temperature o the musc
increases there is a positive shit in the metabol
rate, which leads to an increase in oxygen uptak
and allows oxygen to be more readily available
the muscles (4). Incorporating a dynamic warm-
with proper progressions prior to a workout or e
may lead to an increase in perormance (3).
Decreased Injury Rates: Decreasing injuries duri
an activity or sport is a primary reason individu-
als include or add exibility exercises to a trainin
program. Although there are several recommen
tions stating exibility training or stretching ma
lead to decreased injuries, the science and resea
is still lacking. It would be di cult to make a def
tive statement that adding static stretching to a
program would lead to a decrease in injuries (1
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Conditioning Fundamenta
That being said, individuals should still
maintain a normal range o exibility or
optimal perormance. Studies have shown
that individuals who are hyper-exible
and inexible may be at the highest risk
or injury when participating in an athletic
event (6).
Improved Perormance: Several studies
have been perormed evaluating exibility
programs and the eect they may have on
perormance. Studies have shown individu-
als should maintain an optimal level o
exibility to improve overall perormance
(6). In a study conducted observing sprint
perormance, fve dierent groups were
observed. The group that included sprint
training, resistance training, and exibility
training perormed the best. This validates
the importance o incorporating mul-
tiple components into a ftness program.
Interestingly, a study that tested the eects
o stretching, submaximal running, and
practice jumps on vertical jump height
ound that static stretching had a nega-
tive impact on vertical jump height when
perormed immediately beore the jump.
The researchers also concluded that a gen-
eral dynamic warm-up would be the most
benefcial to enhance perormance (4).
Stretching and Flexibility: There have been
over 25 studies conducted since the early
1960s that have concluded that stretch-
ing is an eective way to increase muscle
exibility and increase the range o motion
at specifc joints. Individuals that adhere to
a exibility program can maintain exibility
improvements or several weeks (6).
Program Guidelines andSuggestions
he ollowing exibility training suggestions can
e incorporated into a ftness program to devel-
p a complete, well-rounded routine.
Dynamic Warm-Up
A dynamic warm-up can be implemented prior
to a workout or event to increase core tempera-
ture o the muscles and prepare the individual
or increased intensity and increased muscular
perormance. The dynamic warm-up should be
progressive in nature, consisting o 6 8 exercis-
es, and taking about 5 10 minutes to complete.
The ollowing are just a ew o the exercises that
can be incorporated during a dynamic warm-up:
high-knees (Figure 1), walking lunges, carioca,
butt-kicks, Frankensteins (Figure 2), lateral shu-
es, and skips.
Static Stretching
Ater completing the workout routine, the in-
dividual can perorm either static stretching or
PNF stretching as part o the cool-down. Static
stretching should be perormed ater each bout
o activity incorporating stretches involving all
the major muscles and the joints the muscles
cross. Each stretch should be perormed 3 5
times and held or approximately 30 60 sec-
onds. The intensity should be slow, controlled,
and held to mild discomort (Figures 3 and 4)
(3). Static stretching is a simple way to incorpo-
rate exibility training into a program because
a partner is not needed and the exercises are
simple.
PNF Stretching
PNF is another type o stretching that can be
incorporated into a cool-down. PNF requires an
experienced partner due to the complexity and
possible risks associated with the stretches. I a
partner is not present, then a strap or band may
be used to perorm PNF sel-stretching (Figures
7 and 8). All three types o PNF involve three
phases, which include a 10-second pre-stretchprior to perorming the other phases o the spe-
cifc stretches. The hold-relax phase begins with
a passive pre-stretch to mild discomort. While
the partner applies orce, the individual resists
the movement with an isometric muscle con-
traction. The contract-relax phase begins with
a passive pre-stretch to mild discomort. The
individual creates a concentric muscle action to
complete a ull range o motion. The hold-relax
with agonist contraction phase adds a pa
stretch and is the most benefcial due to bo
ciprocal and autogenic inhibition being ut
(2). There are six common stretches that t
major areas o the body which includes
strings and hip extensors (Figure 5 and 7)
and ankle (Figures 6 and 8), chest, groin, qu
ceps and hip exors, and shoulders.
Conclusion
Following these ew simple guidelines and
gestions can be the key to developing a
plete ftness program. Incorporating a dyn
warm-up prior to exercise and static or
stretching ater exercise are just a ew way
can enhance your overall ftness perorm
The program design example (Table 1) an
exercises pictured are just a ew exampl
many to get you started. n
References1. Haff, G. Roundtable discussion: Flexibility
training. Strength and Conditioning Journal
64 85, 2006.
2. Holcomb, WR. Essentials of Strength Trai
and Conditioning. (2nd ed.) Champaign, IL:
Human Kinetics; 2000. 321 342.
3. Knudson, D. Program stretching after vigo
physical activity. Strength and Conditioning
Journal32: 55 57, 2010.
4. Nelson, R, and William, B. An update on
flexibility. Strength and Conditioning Journal
10 16, 2005.
5. Ninos, J. PNF-self stretching techniques.Strength and Conditioning Journal23: 28 2
2001.
6. Riewald, S. Stretching the limits of our
knowledge on stretching. Strength and
Conditioning Journal26: 58 59, 2004.
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Conditioning Fundamenta
gure 3. Static Stretch: Hurdler Stretch Hamstring Figure 4. Static Stretch: Shoulder
igure 5. PNF Stretch: Partner/Hamstring Figure 6. PNF Stretch: Partner/Calf
igure 1. Dynamic Warm-Up: High Knees Figure 2. Dynamic Warm-Up: Frankensteins
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Conditioning Fundamenta
Table 1. Suggested Program Design to Incorporate Stretching
Program Design Dynamic Static PNF
Program Orientation Prior to Workout Post Workout: During Cool-Down Post Workout: During Cool-Do
Examples of ExercisesHigh-Knees
Walking LungesFrankensteins
Seated Hurdler StretchShoulder Stretch
Partner Hamstring StretchPartner Calf Stretch
Strap Hamstring Stretch
*Frequency Prior to every workout*3 5 times a week, post
workouts
*3 5 times a week,post workoutspartner present
Duration 5 10mins5 10mins
30 60secs per stretch5 10mins
30 60secs per stretch
Guidelines for Stretches
Place the individual in a relaxed position
Stretch should be moved to the point o mild discomort
Stretches should be held or 30secs
Stretches should be perormed on both sides o the body equally
Stretching Precautions
Decrease the intensity o the stretch i individual experiences any pain throughout the range o motion
Use caution when stretching a joint that may be hypermobile
Avoid combination movements that involve the spine (extension and lateral exion)
Stabilizing muscles should be active to protect other joints and prevent unwanted movements
Select either static or PNF depending onfitness level of the individual and the availability of an experienced partner or strap.
gure 7. PNF Self Stretch: Strap/Hamstring Figure 8. PNF Self Stretch: Strap/Calf