flexibility training

types of stretching routines

maintenance, developmental

maintenance aim

to maintain current ROM and prepare for bourts of exercise

developmental aim

to improve ROM and recover from injury

how long do you hold a static stretch

10-30 secs

how many times do you repeat a static stretch

3-6 times

what is static stretching

lengthing the muscle just beyond the point of resitsance

postives of static stretching

safe and simple

negatives of static stretching

adaptations are slow

what is an example of static stretching

how long do you hold an isometric stretch

7-20 secs

how long do you relax for after a isometric stretch

20 secs

what is isometric stretching

isometrically contracting a muscle in a stretched position, resisting an opposing force (wall, partner)

positives of isometric stretching

overcome stretch reflex, greater stretch, fast

negatives of isometric stretching

high risk so avoid if u16, demanding so limit to once every 36 hours

what is an example of isometric stretching

calf stretch pushing against the wall

what does PNF stretching stand for

proprioceptive neuromuscular facilitation

what is PNF stretching

muscle is passively stretched then contracts isometrically against resistance while stretching then passively stretched again

positives of PNF stretching

fastest and most effective way to increase flexibility

negatives of PNF

requires a partner or equipment, higher risk of injury

what is an example of PNF stretching

what is dynamic stretching

involves moving parts of your body, gradually increasing speed of movement or both

how many repetition of dynamic stretching

6-10

what is an example of dynamic stretching

walking lunges

positives of dynamic stretching

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safe and controlled, sport specific

negatives of dynamic stretching

many different movements are possible in sport and may be hard to replicate all movements

what is ballistic stretching

involves trying to force a body part beyond its ROM. it is a rapid repetitive bouncing movement

what is an example of ballistic stretching

explosive high leg kicks

who uses ballistic stretching

only top athletes

positives if ballistic stretching

helps prepare the muscle stretch fully to prepare for explosive actions

negatives of ballistic stretching

higher risk of injury due to element of power

how many reps of ballistic stretching

8-12

what does an increased muscle resting length cause

muscle spindles adapt to increased length reducing stretch reflex

what does an increased elasticity cause

increased stretch from agonist, decreased inhibition from the antagonist

flexibility adaptations

reduced risk of injury, improve posture, increased length so greater force at speed