flexibility exercise
Post on 29-Nov-2014
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Types of Types of Flexibility Flexibility
Training and Training and the Specifics the Specifics
of of PerformancePerformance
What is What is Flexibility?Flexibility?
Flexibility is the ability for a joint to bend, stretch
and twist through a range of motion without
injury (PDHPE application and inquiry HSC course Textbook)
IMPORTANCE of flexibility …
Types of Flexibility Types of Flexibility Training Training
Static Flexibility Static Flexibility
Active flexibility Passive flexibility
More closely related to sports specificDifficult to develop Requires muscle strength
•Easier to perform•Beneficial for cooling down
Static stretching •it is safe and doesn’t require the use of equipment. •Movements are smooth and are preformed slowly
Advantages and Disadvantage of Advantages and Disadvantage of Static StretchingStatic Stretching
Advantages
☻It is safe and unlikely to cause injury
☻It overcomes the stretch reflex
☻Decrease the severity of D.O.M.S
Disadvantages– It doesn’t increase flexibility through full range of movement– takes time
Examples of Static Examples of Static Stretching Stretching
Calves
Quadriceps
Hamstring
groin
Biceps
Trapezius
Triceps
Dynamic Flexibility Dynamic Flexibility involves moving parts of the body and gradually increasing reach, speed of
movement
performed in 8-12 repetitions
also referred to as ROMS- range of motion.
It stretches the muscle groups that cross over joints
Suited for:
◦ Dancing
◦ Swimming
◦ Aerobics
Advantages☻Stretches the major muscles that cross the joint ☻Stretches through full range of movement
Disadvantages
- May not stretch sport specific muscle groups
Advantages and Disadvantage of Dynamic Stretching
Examples of Dynamic Examples of Dynamic Stretching Stretching
http://www.youtube.com/watch?v=OK6kghPlyTI
Ballistic Flexibility Ballistic Flexibility
Violent ballistic stretching can cause:
Micro tears in muscle fibres Weakening the tissue In worst cases rupturing
muscles tendons
• involves repeated movements such as swinging and bouncing to gain extra stretch
• It should be controlled and executed rhythmically to avoid jerky actions and excessive momentum at the end point of the stretch
•can form the third stage of warm up
Advantages
☻Similar in its speed and body movement to the actual sporting activity
Disadvantages
- it can cause injury
- extensive use will decrease flexibility
Advantages and Disadvantage of Ballistic Stretching
Examples of Ballistic Examples of Ballistic StretchingStretching
P.N.F FlexibilityP.N.F Flexibility
progressive cycle incorporating a static stretch, an isometric contraction and a period of relaxation in the lengthening position, following another static stretch
useful in rehabilitations programs
P.N.F stretching is based on two guiding principles
watch for pain quivering muscles and tension
Advantages
☻ Develops a range of motion
☻ Assists in rehabilitation
Disadvantages
- requires the help of a partner who understands what to do
Advantages and Disadvantage of P.N.F Stretching
Examples of P.N.F Examples of P.N.F StretchingStretching
Flexibility and Flexibility and Performance Performance
Internal FactorsInternal Factors
The type of joint
Bone structure
Temperature of joint and associated tissue
Elasticity of tendons and ligaments
Elasticity of muscle tissue
Hinge joint Ball and socket
External Factors External Factors
•one's commitment to achieving flexibility
•the temperature of the place •the time of day
•age
•gender
•restrictions
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