3.4.7 Flexibility training

• Dynamic stretching is more suitable for improving flexibility than reducing muscle tension.


  True
• Dynamic stretching is ideal before exercise to enhance mobility and warm up muscles.


  True
• How long should a static stretch be held to effectively increase flexibility?

  10-30 seconds
• Steps for performing static stretching

  1️⃣ Warm-up before stretching

  2️⃣ Find a comfortable position

  3️⃣ Gently stretch to tension

  4️⃣ Hold the stretch for 10-30 seconds

  5️⃣ Repeat the stretch 2-3 times

  6️⃣ Cool down with light movements
• Steps for performing dynamic stretching

  1️⃣ Warm-up with light cardio

  2️⃣ Use smooth, controlled movements

  3️⃣ Gradually increase the range of motion

  4️⃣ Avoid bouncing or jerky movements
• Static stretching is best performed after exercise


  True
• What does dynamic stretching involve?

  Controlled, active movements
• What is one key benefit of dynamic stretching?

  Improved mobility
• Flexibility refers to the range of motion around a joint.motion
• Match the type of stretching with its description:

  Static Stretching ↔️ Holding a stretch for 10-30 seconds

  Dynamic Stretching ↔️ Controlled, active movements

  Ballistic Stretching ↔️ Rapid, bouncing movements

  PNF Stretching ↔️ Alternating contraction and relaxation
• Greater flexibility can improve athletic performance by enhancing technique and movement efficiency.


  True
• What is the primary purpose of dynamic stretching before exercise?

  Warm up muscles
• Why is static stretching recommended after exercise?

  To reduce muscle tension
• Steps for performing static stretching

  1️⃣ Find a comfortable position

  2️⃣ Gently stretch to tension

  3️⃣ Hold the stretch for 10-30 seconds

  4️⃣ Repeat the stretch 2-3 times

  5️⃣ Breathe deeply throughout
• Warming up before static stretching is crucial to prepare muscles

  True
• Bouncing or jerky movements during dynamic stretching can increase injury risk


  True
• Flexibility refers to the range of motion around a joint

  True
• Match the feature with the correct type of stretching:

  Improve flexibility ↔️ Static Stretching

  Enhance mobility ↔️ Dynamic Stretching
• Bouncing or jerky movements should be avoided during dynamic stretching to prevent injury.


  True
• Dynamic stretching is particularly beneficial before exercise to warm up muscles and enhance mobility.


  True
• Steps for performing static stretching

  1️⃣ Warm-up with light cardio

  2️⃣ Find a comfortable stretch position

  3️⃣ Gently stretch to the point of tension, not pain

  4️⃣ Hold the stretch for 10-30 seconds, breathing deeply

  5️⃣ Repeat the stretch 2-3 times

  6️⃣ Cool down with light movements
• Why is increased flexibility important for injury prevention?

  Reduces stress on joints
• Static stretching is best performed after exercise to reduce muscle tension.exercise
• Static stretching involves holding a stretch for 10-30 seconds to increase range of motion.seconds
• A key technique for static stretching is to warm up before stretching to prepare the muscles.muscles
• Static stretching is particularly beneficial after exercise to improve flexibility
• Dynamic stretching is particularly beneficial before exercise to enhance mobility
• Dynamic stretching is ideal before exercise, while static stretching is better after exercise to reduce muscle tension
• Dynamic stretching is best performed before exercise to warm up muscles
• The first step in dynamic stretching is to warm up with light cardio
• Dynamic stretching is ideal before exercise, while static stretching is better after exercise to enhance flexibility
• Static stretching helps to reduce muscle tension
• What is one safety precaution to follow during flexibility training?

  Listen to your body
• What is the primary benefit of static stretching?

  Enhanced flexibility
• Dynamic stretching uses active movements to take joints through their full range of motion.

  True