Chapter 1-3 Flexibility Training Concepts: Active Isolation, Dynamic Stretches, and Programming

A set of vocabulary flashcards covering key terms and definitions from the lecture notes on active isolation, static and dynamic stretching, PNF, programming guidelines, and related techniques.

Active stretching

A stretching technique where the client lengthens a muscle by generating force themselves, with no external assistance.

Passive stretching

A stretching technique that uses external force from a trainer, partner, or a stretching tool (e.g., towel, band) to produce the stretch.

Static stretching

A technique where a tissue is lengthened and held in a fixed position for a period of time to improve flexibility.

Dynamic stretching

Stretches performed through a full range of motion with movement and controlled muscular contractions.

Active isolation stretching

A static technique focusing on lengthening a specific muscle with active control, often without external assistance.

Active assisted stretching

A static stretch that adds external force (partner or tool) to increase range of motion beyond what an active stretch alone achieves.

Proprioceptive neuromuscular facilitation (PNF)

A group of stretching techniques combining active stretching with neural factors to improve range of motion, often involving contraction and relaxation cycles.

Autogenic inhibition

A neural mechanism (via Golgi tendon organs) that causes relaxation of the same muscle after contraction, aiding deeper stretching.

Golgi tendon organs

Sensory receptors that detect tension and help regulate muscle contraction; their activation can produce autogenic inhibition.

Static flexibility techniques

Static methods of improving flexibility, including active stretching, active isolation, passive elements, and PNF, held without movement.

Dynamic flexibility techniques

Dynamic methods of improving flexibility using movements through a range of motion, often sport- or movement-specific.

End range of motion

The terminal limit of a joint’s ROM where the stretch is held or reached during stretching.

Stretch reflex

A protective muscle contraction triggered by rapid or excessive stretch attempting to prevent injury.

Dynamic performance stretches

Dynamic stretches that use functional, sport- or movement-specific patterns to improve ROM and readiness.

Slow speed dynamic stretches

Dynamic stretches performed at a slower pace with more isolated movements to control the stretch.

Ballistic stretches

High-velocity, momentum-based stretches aimed at large ROM; can increase injury risk and are used less commonly.

Static hold time

The duration a static stretch is held, typically 15–30 seconds per repetition.

External force tools

Items such as towels or bands used to apply force and assist or enhance a stretch.

Foam rolling

A self-myofascial release technique using a foam roller to reduce trigger points and fascial restrictions.

Myofascial release

Techniques aimed at relieving fascia tension to improve tissue mobility and flexibility.

PNF protocol (contractions/holds)

NF stretches commonly use 5–10 seconds of contraction followed by 6–12 seconds of passive hold to optimize gains.

Program guidance: frequency

Recommendation to perform flexibility work 2–3 days per week for effective improvements.

Program guidance: volume

Static stretches typically involve 2–4 sets of 15–30 seconds per muscle with 10–12 movements for full-body work.

Program guidance: total stretch time

For dynamic stretches, aim for 1–2 minutes of stretch time per muscle group rather than fixed hold times.

Discomfort vs pain

Stretching should be performed to tolerable discomfort, not pain, to reduce injury risk.