Download - Flex & tp's
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CYQ Gym Instructor/ETM
Flexibility & Teaching Points
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Session Objectives
To prepare you for the final assignment
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Why Stretch?
We do flexibility to realign muscle fibres and increase range of movement.
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Guidelines for Maintaining ROM
ACSM Guidelines
F – 3 times per week I – Feel a mild stretch (not pain) T – 10 – 30 seconds T – All major muscles
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Timings of Stretches
Maintenance 10 - 12 secondsStretches
Developmental 15 - 30 secondsStretches
(Hamstrings & Adductors)
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Stretches to Include (on floor)
AbdominalsGlutealsErector SpinaeHamstringsObliquesQuadsAdductorsAbductors
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Stretches to Include (Stood Up)
PectoralsTrapeziusTricepsLatissimus DorsiGastrocnemiusBiceps
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Abdominal Stretch
Breathe deeply. Stretch head and
toes away from each other.
Relax.
(H) Advanced
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Erector Spinea
Head relaxed on floor Pull knees into chest Hold over knees
(H) Active (E) Passive
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Gluteals
Cross one knee over the other Hands behind thigh Head relaxed Pull thigh in
towards chest
(A) Sitting Up
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Hamstring Stretch (Developmental)
Knees bent SLOWLY raise one leg Hold behind thigh Bottom on the floor Leg straight
Hold for 10/12 seconds then pull in a little further to develop the stretch, hold for a further 15/30 seconds.
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Oblique Stretch
Knees fall to one side Head looks opposite Arms stretched out
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Quad Stretch
Reach round to grab ankle Keep knees together Push hips forward Head aligned (A) Facing Down
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Adductor Stretch(Developmental)
Soles of feet together Hold ankles Sit Upright Lean forward from hips Push knees with elbows
Hold for 10/12 seconds then push a little further to develop the stretch, hold for a further 15/30 seconds
(H)
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Abductor Stretch
Bend leg across knee Sit upright Wrap arm round knee Pull knee in Look behind you
(A) Lying
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Gastrocnemius Stretch
Big step back with 1 leg Both feet facing forward Knee over ankle Chest lifted
(A)
(A)
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Pectoral Stretch
Take arms behind you Clasp hands together Push upwards Knees soft
(A) Use wall
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Trapezius Stretch
Feet shoulder width. Knees soft. Clasp hands in front
as though hugging a tree.
Drop head down.
(A)
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Triceps Stretch
Take one arm up Bend behind neck Close to ear Push elbow back
with other hand
(E) Push from front
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Latissimus Dorsi Stretch
Feet shoulder width Knees soft Take one arm up Lean over Don’t lean forwards
or back keep aligned
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Progressions Less time needed for the component
(because clients know the stretches)
Combine stretches together (clients have improved motor skills)
Include active stretches (clients have become stronger)
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Complete Assignment Include all flexibility stretches Name muscle being stretched Include pictures Include 2 developmental stretches Clearly mark each stretch as maintenance or developmental Mark timings on clearly Include reason for stretching Include 3 alts & progression