Upload
ryan-buckley
View
241
Download
3
Embed Size (px)
Citation preview
Flexibility
By: Ryan Buckley
Purpose of Flexibility
• What Flexibility impacts.
• Detriments of flexibility.
• Flexibility programs:
– Mode
– Intensity
– Repetitions
– Frequency
Mode of Exercise
• Six Different Kinds:
1. Static
• Gradual stretch with final position held for a few seconds.
• Little pain and low injury risk
• Most frequently used and recommended.
2. Passive• Similar to static stretching• Use of additional person or
apparatus to increase range of motion.
Mode of Exercise cont…3. Ballistic Stretching
• Using moving body part(s) to extend joints beyond normal range of motion.
• Requires fast-paced, bouncing motions.
• Causes muscle soreness and increased injury risk.
4. Dynamic Stretching
• Speed and momentum to increase range of motion.
• An example would be walking lunges.
• Can lead to overstretching which increases risk of injury.
5. Controlled Ballistic Stretching
• Slow, gentle, controlled ballistic movements.
Mode of Exercise
6. Proprioceptive Neuromuscular Facilitation
• Four Step Procedure:
1. Assisting person pushes slowly in direction of desired stretch.
2. Person being stretched applied force in opposite direction.
3. There is 5 or 6 seconds of initial stretch then relaxation of target muscles. Assistant increases degree of stretch for 10-30 seconds.
4. If there is a greater range of motion available there is another 5-6 second rest before increasing to a greater degree for an additional 10-30 seconds.
Intensity and Repetition
• Intensity:
– Only should cause mild discomfort and is below pain threshold.
• Repetition:
– General recommendation calls for 10 minutes of stretching, which calls for roughly 4 repetitions.
– As flexibility increases, length of holding final position increases and could add more time on total stretch period.
Frequency
• At Least 2-3 days per week.
• After 2 months of daily stretching, 2-3 sessions per week can be maintained.
When to Stretch?
• Warming-Up
– Before Walking/jogging- 3-5 minute warm-up.
– Before stop and go activities 10 minute warm-up.
• Intense stretching prior to athletic events.
• Good time to stretch is after an aerobic workout.
Resources
• http://loveableface.com/why-you-need-to-do-flexibility-exercises/dynamic-flexibility-exercises/
• http://www.irbsandc.com/index.php?module=5§ion=27&subsection=87&language=EN
• http://www.bodybuilding.com/fun/stretching_types.htm• http://www.yogawiz.com/stretching/ballistic-stretching.html• http://warmup.weebly.com/sport-specific-dynamic-stretching.html• http://www.physiotherapybedfordview.co.za/pastnewsletters/1304
stretching.html• http://www.caranovybennewitz.com/exercise-and-cancer/types-of-
excercise/flexibility/• http://www.ratemyhorsepro.com/userfiles/images/flexibility2(1).JP
G
Resources
• Hoeger, W., & Hoeger, S. (2013). Exercise Prescription. In Fitness & Wellness (10th ed., pp. 80-83). Belmont, CA: Wadsworth, CengageLearning.