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

Types of Stretching Techniques

General Overview

  • Flexibility training includes various types of stretches categorized into active and passive stretching.

  • Active Stretching: Requires clients to actively produce force to apply a stretch.

  • Passive Stretching: Involves the use of external forces (trainer or tools) to apply a stretch.

Further Classification

  • Stretching techniques can be classified as:

    • Static Stretching: Tissue is lengthened and held for a period.

    • Dynamic Stretching: Involves movement across a full range of motion.

Static Flexibility Techniques

Types of Static Stretches

  1. Active Stretching: Muscle is actively lengthened in a slow, controlled manner and held at terminal range.

  2. Active Assisted Stretching: Builds on static stretch by adding external force from a partner or implement (towel, band).

  • Requires caution to avoid overstretching.

  • Effective communication between trainer and client is essential.

  1. Proprioceptive Neuromuscular Facilitation (PNF): Combines active assistance with neural factors for enhanced flexibility.

  • Often used in rehabilitation settings.

  • Based on autogenic inhibition via Golgi tendon organs.

  1. Active Isolation Stretching: Similar to PNF, focusing on holding stretches for a shorter time with movement.

Key Points about Static Stretching

  • Most common technique for improving flexibility.

  • Should be performed at the end of training sessions to aid muscle relaxation and reduce power output.

Dynamic Flexibility Techniques

Types of Dynamic Stretches

  1. Dynamic Performance Stretches: Utilize exaggerated movements for sport-specific functions, e.g., high knees.

  2. Slow Speed Dynamic Stretches: Performed at a slower pace with isolated movements (e.g., lunges with rotational reach).

  3. Ballistic Stretches: Utilize momentum for maximal range of motion; can be riskier (e.g., swinging limbs, bouncing stretches).

Purpose and Benefits

  • Dynamic stretches prepare the body for movement and improve range of motion.

  • Incorporate functional movement patterns into routines.

Basic Programming Guidelines for Flexibility Training

Routine Integration

  • Flexibility routines can be standalone or integrated into training sessions.

  • Generally used during warm-ups (dynamic stretching) or cool-downs (static or PNF stretches).

Recommendations for Stretching

  1. Static Stretches:

    • 2 to 4 sets of 15 to 30 second holds for the targeted muscle groups.

    • Include 10 to 12 stretches for full body improvement at least 2 to 3 times per week.

  2. PNF Stretches:

    • Follow earlier protocols: 5 to 10 seconds of contraction followed by 6 to 12 seconds of passive hold.

    • Up to 30-second holds for tolerable discomfort.

  3. Dynamic Stretches:

    • Aim for 1 to 2 minutes of stretch time per muscle group rather than traditional holds.

Other Techniques

  • Foam rolling and myofascial release can also be included during warm-ups and cool-downs to address trigger points and muscle tightness.

Important Considerations

  • All stretches should be performed to tolerable discomfort, avoiding pain.