flex & tp's
DESCRIPTION
Flexibility teaching PointsTRANSCRIPT
CYQ Gym Instructor/ETM
Flexibility & Teaching Points
Session Objectives
To prepare you for the final assignment
Why Stretch?
We do flexibility to realign muscle fibres and increase range of movement.
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
Timings of Stretches
Maintenance 10 - 12 secondsStretches
Developmental 15 - 30 secondsStretches
(Hamstrings & Adductors)
Stretches to Include (on floor)
AbdominalsGlutealsErector SpinaeHamstringsObliquesQuadsAdductorsAbductors
Stretches to Include (Stood Up)
PectoralsTrapeziusTricepsLatissimus DorsiGastrocnemiusBiceps
Abdominal Stretch
Breathe deeply. Stretch head and
toes away from each other.
Relax.
(H) Advanced
Erector Spinea
Head relaxed on floor Pull knees into chest Hold over knees
(H) Active (E) Passive
Gluteals
Cross one knee over the other Hands behind thigh Head relaxed Pull thigh in
towards chest
(A) Sitting Up
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.
Oblique Stretch
Knees fall to one side Head looks opposite Arms stretched out
Quad Stretch
Reach round to grab ankle Keep knees together Push hips forward Head aligned (A) Facing Down
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)
Abductor Stretch
Bend leg across knee Sit upright Wrap arm round knee Pull knee in Look behind you
(A) Lying
Gastrocnemius Stretch
Big step back with 1 leg Both feet facing forward Knee over ankle Chest lifted
(A)
(A)
Pectoral Stretch
Take arms behind you Clasp hands together Push upwards Knees soft
(A) Use wall
Trapezius Stretch
Feet shoulder width. Knees soft. Clasp hands in front
as though hugging a tree.
Drop head down.
(A)
Triceps Stretch
Take one arm up Bend behind neck Close to ear Push elbow back
with other hand
(E) Push from front
Latissimus Dorsi Stretch
Feet shoulder width Knees soft Take one arm up Lean over Don’t lean forwards
or back keep aligned
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)
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