3.4.7 Flexibility training

• Flexibility is an important component of physical education for injury prevention
• Match the flexibility training method with its description:

  Static Stretching ↔️ Holding a stretch for 10-30 seconds

  Dynamic Stretching ↔️ Controlled, active movements through a joint's full range of motion

  Ballistic Stretching ↔️ Rapid, bouncing movements to stretch a muscle
• Static flexibility is better for preparing the body for active movements than dynamic flexibility.

  False
• Increased flexibility reduces the risk of muscle strains and joint sprains
• Ballistic stretching is recommended for warm-ups due to its low-risk approach.

  False
• When performing static stretching, hold each stretch for 10 to 30 seconds
• Static flexibility training enhances performance by improving body mobility and technique.


  True
• What is one benefit of static flexibility training in terms of relaxation?

  Reduces muscle soreness
• To perform static stretching effectively, warm up muscles before stretching
• What type of movements should be avoided during static stretching?

  Bouncing movements
• What is one benefit of static flexibility training in terms of relaxation?

  Reduces muscle soreness
• What type of movements should be avoided during static stretching?

  Bouncing movements
• Dynamic flexibility prepares the body for physical activity by increasing blood flow and activating muscles.


  True
• Match the dynamic flexibility method with its description:

  Arm Circles ↔️ Controlled circular movements of the arms

  Leg Swings ↔️ Controlled swinging of the legs forward and backward
• When is dynamic flexibility often used compared to static flexibility?

  During warm-ups
• Increased flexibility reduces the risk of muscle strains and joint sprains.


  True
• Match the flexibility training method with its description:

  Static Stretching ↔️ Holding a stretch for 10-30 seconds

  Dynamic Stretching ↔️ Controlled, active movements
• What characterizes ballistic stretching?

  Rapid, bouncing movements
• Static flexibility involves stretching to the point of mild discomfort
• Static flexibility training reduces injury risk by increasing muscle elasticity
• What is the primary goal of static flexibility training?

  Improve range of motion
• Match the type of static stretching with its description:

  Active ↔️ Holding a stretch using only agonist muscles

  Passive ↔️ Holding a stretch with external assistance
• An example of passive static stretching is leaning into a wall to stretch the calves
• You should hold each static stretch for 10-30 seconds to improve flexibility.

  True
• Dynamic flexibility involves controlled, active movements through a joint's full range of motion
• Dynamic stretching prepares muscles for activity, while static stretching increases flexibility depth.

  True
• Flexibility training reduces post-exercise soreness
• What is flexibility in physical education?

  Range of motion around a joint
• Improved flexibility can enhance technique execution in sports.


  True
• There are two main types of flexibility: static and dynamic
• What is the primary goal of static flexibility training?

  Improve range of motion
• Order the steps to perform static stretching correctly:

  1️⃣ Warm-up muscles

  2️⃣ Hold each stretch for 10-30 seconds

  3️⃣ Breathe deeply and relax

  4️⃣ Avoid bouncing movements
• Match the type of static stretching with its description and example:

  Active Static Stretching ↔️ Using agonist muscles; Hamstring stretch using leg lift

  Passive Static Stretching ↔️ External assistance; Leaning into a wall to stretch calves
• What is static flexibility training aimed at improving?

  Range of motion
• Static flexibility training reduces injury risk by increasing muscle elasticity
• Match the type of static stretching with its description:

  Active Stretching ↔️ Holding a stretch using only agonist muscles

  Passive Stretching ↔️ Holding a stretch with external assistance
• When performing static stretching, each stretch should be held for 10-30 seconds.


  True
• Static flexibility training reduces injury risk by increasing muscle elasticity
• When performing static stretching, each stretch should be held for 10-30 seconds.


  True
• Dynamic flexibility involves controlled, active movements through a joint's full range of motion