Flexibility Training
- Created by: Elise_parfitt
- Created on: 24-05-19 11:44
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- Flexibility Training
- Static Stretching
- Involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for approximately 10-20 seconds.
- As the stretch reflex subsides after approximately 5-6 seconds, connective tissues around the joint are lengthened.
- Each stretch will be repeated 3-6 times.
- As the stretch reflex subsides after approximately 5-6 seconds, connective tissues around the joint are lengthened.
- Considered the safest and simplest method.
- Although adaptations are slow, it is effective in increasing the ROM about a joint.
- Active Stretching
- The performer themselves moves the joint into its stretched position without ant external force or assistance.
- They will contract the agonist muscle to hold position and stretch the antagonist pair.
- The performer themselves moves the joint into its stretched position without ant external force or assistance.
- Passive Stretching
- The performer moves the joint into its stretched position with assistance, the aid of a partner or apparatus to help move the joint just beyond the point of resistance.
- Involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for approximately 10-20 seconds.
- Isometric Stretching
- Involves isometrically contracting the muscles while holding a stretched position.
- With the use of assistance, a partner or apparatus, the performer will move into a static passive stretch.
- Isometrically contract the muscles for 7-20 seconds and then relax for at least 20 seconds.
- With the use of assistance, a partner or apparatus, the performer will move into a static passive stretch.
- It overcomes the stretch reflex and creates a greater stretch in both resting and already stretched fibres.
- This is a fast and effective way to develop increased static passive flexibility while decreasing the amount of pain associated with stretching routines.
- It will also develop strength in the 'tensed' muscles to increase static active flexibility.
- However, it carries a higher risk of damaging tendons and connective tissue so should be avoided by under 16s.
- Involves isometrically contracting the muscles while holding a stretched position.
- Ballistic Stretching
- Involves swinging or bouncing movements such as explosive arm swings or high leg kicks.
- These exercises use momentum to force the joint through its extreme range of motion.
- By bouncing into position, the lengthened muscles are used as a spring, which pulls the performer out of the stretched position.
- These exercises use momentum to force the joint through its extreme range of motion.
- Ballistic stretching should only be used by people who are already flexible and take part in ballistic or explosive-type activities.
- It is most suited to preparing the muscles and connective tissue for rapid movement and can improve subsequent sped and power.
- However, there is a greaer risk of injury and there is not sufficient time in the stretched position for the tissues to adapt.
- It may even cause them to tighten by repeatedly activating the stretch reflex.
- However, there is a greaer risk of injury and there is not sufficient time in the stretched position for the tissues to adapt.
- Involves swinging or bouncing movements such as explosive arm swings or high leg kicks.
- Proprioceptive Neuromuscular Facilitation (PNF)
- A stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further.
- PNF is effective and shows faster gains in flexibility.
- It aids muscle relaxation and may cause a decrease in subsequent speed or power.
- However, it can be used to develop range of motion around joints for those with poor flexibility.
- This technique can be uncomfortable for the performer and is more complex than other methods.
- However, it can be used to develop range of motion around joints for those with poor flexibility.
- It aids muscle relaxation and may cause a decrease in subsequent speed or power.
- It follows the three-step 'static, contract, relax' process:
- 1. STATIC. With assistance from a partner, a limb is moved just past the point of resistance and held.
- 2. CONTRACT. The agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds.
- 3. RELAX. The muscle relaxes and the limb can be moved further into the stretched position.
- 2. CONTRACT. The agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds.
- This process will be repeated three times and, with time, muscle spindles adapt to an increased length, delaying the stretch reflex
- 1. STATIC. With assistance from a partner, a limb is moved just past the point of resistance and held.
- Dynamic Stretching
- Involves taking a joint through its full range of motion with control over the entry and exit of the stretch
- It is a more controlled form of ballistic stretching that does not go to the extreme end point of motion.
- Therefore, there is less risk of injury while still preparing the connective tissues for dynamic movement.
- Usually, exercises are performed in sets of 8-12 reps as part of a warm up, improving subsequent speed and power.
- Adaptations
- Following a specific flexibility training programme 3-6 times per week for at least six weeks will cause significant structural changes in the muscle and connective tissue.
- This will increase the body's capacity to produce fast and powerful muscular contractions while maximising technique and aesthetics.
- Increasing resting length
- Increased range of motion about a joint
- Muscle spindles adapt to increased length, reducing the stretch reflex stimulus.
- Increased range of motion about a joint
- Increased elasticity
- Increased potential for static and dynamic flexibility
- Decreased inhibition from the antagonist.
- Increased stretch of the antagonist.
- Increased potential for static and dynamic flexibility
- Overall
- Increased range of motion about a joint.
- Decreased risk of injury during dynamic movements
- Increased distance and efficiency for muscles to create force at speed.
- Improved posture and alignment
- Increased range of motion about a joint.
- Following a specific flexibility training programme 3-6 times per week for at least six weeks will cause significant structural changes in the muscle and connective tissue.
- Static Stretching
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