PE 1 week 3

• Movement


  Contraction or relaxation of muscles attached to bones across joints
• Types of body movements

  1. Flexion

  2. Lateral Flexion

  3. Dorsiflexion

  4. Plantarflexion

  5. Pronation

  6. Supination

  7. Extension

  8. Hyperextension

  9. Abduction

  10. Adduction

  11. Opposition

  12. Inversion

  13. Eversion

  14. Transverse Abduction

  15. Transverse Adduction

  16. Rotation

  17. Lateral Rotation

  18. Medial Rotation

  19. Protraction

  20. Retraction

  21. Elevation

  22. Depression
• Stretching


  • Maintains muscle strength and increases flexibility
  • Helps with day-to-day range of motion and guards against injury
• Static stretching

  Most common type of stretching, holding a position for 10-30 seconds
• Types of static stretches


  1. Active: Added force applied by individual for greater intensity

  2. Passive: Added force applied by external force for greater intensity
• Static upper body stretches

  • Upper trapezius (neck) stretch
  • Cross-body shoulder stretch
  • Reclined spinal twist
  • Seated biceps stretch
  • Puppy pose
• Static lower body stretches

  • Crossover hamstring stretch
  • Lunging psoas stretch
  • Standing quad stretch
  • Downward facing dog
  • Double pigeon pose
• Dynamic stretching


  Performed with continuous movements and repetitions to increase range of motion
• Ballistic stretching


  Uses momentum of a moving body or limb to force beyond normal range of motion, can lead to injury
• Proprioceptive neuromuscular facilitation (PNF) stretching

  Advanced flexibility training involving contraction and stretching of muscles, requires partner or inanimate object
• PNF hamstring stretch with partner

  1. Stretch: Partner moves leg into static stretch, hold 10s

  2. Contract: Contract hamstring and push leg against partner's resistance, hold 5-10s

  3. Stretch: Relax and allow partner to move leg past normal range, hold 20-30s

  4. Repeat 2-3 times