Flexibility Training

• Static flexibility is the range of motion at a joint without reference to speed of movement. It is the maximum extent of a muscle and connective tissue lengthening.
• Types of stretching routines

  • Maintenance
  • Developmental
• All strecthing programmes must include warm ups and cool downs.
• Maintenance stretching :

  • Part of a warm up
  • Aim to maintain
  • Prepare for a bout of exercise
• Developmental stretching

  • Aims to improve ROM
  • Recover from injury
• Static stretching is when the muscle is stretched just beyond the point of resistance and held for 10-30 secs.
• Static passive stretching is where the performer moves joint to stretched position with assistance, partner or apparatus.
• Isometric stretching involves isometrically contracting the muscle while holding a stretched position, with the use of a partner or apparatus for 7-20 secs.
• An example of isometric stretching is pushing the wall (calf stretch).
• A passive stretch is one where you assume a position and hold it with some other part of your body or with assistance from a partner or apparatus. (eg bringing your leg up and holding it there with your hand).
• Evaluation - static stretching

  • Safest and simplest method
  • Adaptations are slow
  • Avoid in a warm up as they fail to prepare the muscles for action.
• Static stretching

  F - 3-6 times

  I - Point of resistance

  T - 10-30 secs

  T - Static
• Evaluation - Isometric stretching

  • Overcome stretch reflex
  • Create greater stretch
  • Fast way to improve flexibility
• PNF stretching stands for Proprioceptive Neuromuscular Facilitation.