flexibilty training

8/6/2019 Flexibilty Training

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feature

about theAUTHOR

nscas performance training journal www.nsca-lift.org volume 10 issue 1 1

conditioning fundament

Chat Williams is the

Supervisor for the

Norman Regional

Health Club. He

urrently sits on the

National Strength

nd Conditioning

ssociation (NSCA)

Board of Directors and

s the past NSCA State

Director Committee

Chair, Midwest

Regional Coordinator

nd State Director of

Oklahoma (2004 State

Director of the Year).

He also served on the

NSCA Personal Trainer

SIG Executive Council.He is the author of

multiple training DVDs

nd co-author of 3-D

egs. His company,

Oklahoma Strength

nd Conditioning

Productions, offers

ersonal training

ervices, sports

erformance for youth,

metabolic testing,

nd educational

onferences and

eminars for strength

nd conditioning

rofessionals.

Chat Will iams, MS, CSCS,*D, NSCA-CPT,*D

Flexibility Training:Incorporating All

Components of Fitness

IntroductionWhen participating in ftness programs individuals will

oten set goals ocusing on improving muscular strength,

muscular endurance, cardiovascular endurance, and body

composition. Many times exibility is oten overlooked

due to lack o interest or not taking the time to incorpo-

rate it into a ftness program. Individuals should consider

including exibility into their training regimen to com-

plete a thorough, well-rounded program.

Flexibility Defined

Perorming activities o daily living, recreational activities,

and participating in sport-specifc or athletic movements

all require a degree o exibility. Maintaining optimal ex-

ibility can increase perormance. Flexibility can be defned

as the movement or degree o movement that takes place

at a specifc joint, which is also reerred to as the range

o motion (ROM). Age, gender, activity level, and the con-

fguration o muscle-tendon structure can all play a role in

the degree o ROM at a joint (2).

Types of Flexibility Training

The our key types o stretching include the ollowing:

static, dynamic, ballistic, and proprioceptive neuromuscu-

lar acilitation (PNF). They are defned as:

Static: The ability to maintain a stretch while elon-

gating a muscle at a specifc joint or an amount o

time with mild discomort (4). Static stretching maybe considered the saest and most used method o

exibility training.

Dynamic Flexibility (warm-up): Incorporates bodily

movements that are related to the activity or move-

ment patterns needed or the specifc event (2). Per-

orming high-knees, walking lunges, and carioca are

just a ew examples o dynamic exibility exercises.

Ballistic: Can be defned as a bouncing moveme

that is rhythmic in nature, where the end positio

the stretch is not held. Perorming a seated ham

string stretch with a bouncing movement instea

holding the stretch at the toes would be an exam

o a ballistic stretch (2,4).

Proprioceptive Neuromuscular Facilitation (PNF

Incorporates concentric and isometric moveme

that involve three muscle actions (hold-relax,

contract-relax, and hold-relax with an agonist co

traction). PNF usually requires a partner to pero

the stretches, or in the case where a partner is n

present, a strap or band may be used or many o

the stretches (2,5).

Flexibility Training: Examining th

Research

Warm-Up: Perorming a dynamic warm-up prior

an athletic event or workout increases blood o

the muscles, thereore increasing the temperatu

the muscles. When the temperature o the musc

increases there is a positive shit in the metabol

rate, which leads to an increase in oxygen uptak

and allows oxygen to be more readily available

the muscles (4). Incorporating a dynamic warm-

with proper progressions prior to a workout or e

may lead to an increase in perormance (3).

Decreased Injury Rates: Decreasing injuries duri

an activity or sport is a primary reason individu-

als include or add exibility exercises to a trainin

program. Although there are several recommen

tions stating exibility training or stretching ma

lead to decreased injuries, the science and resea

is still lacking. It would be di cult to make a def

tive statement that adding static stretching to a

program would lead to a decrease in injuries (1


2/4nscas performance training journal www.nsca-lift.org volume 10 issue 1 1

Conditioning Fundamenta

That being said, individuals should still

maintain a normal range o exibility or

optimal perormance. Studies have shown

that individuals who are hyper-exible

and inexible may be at the highest risk

or injury when participating in an athletic

event (6).

Improved Perormance: Several studies

have been perormed evaluating exibility

programs and the eect they may have on

perormance. Studies have shown individu-

als should maintain an optimal level o

exibility to improve overall perormance

(6). In a study conducted observing sprint

perormance, fve dierent groups were

observed. The group that included sprint

training, resistance training, and exibility

training perormed the best. This validates

the importance o incorporating mul-

tiple components into a ftness program.

Interestingly, a study that tested the eects

o stretching, submaximal running, and

practice jumps on vertical jump height

ound that static stretching had a nega-

tive impact on vertical jump height when

perormed immediately beore the jump.

The researchers also concluded that a gen-

eral dynamic warm-up would be the most

benefcial to enhance perormance (4).

Stretching and Flexibility: There have been

over 25 studies conducted since the early

1960s that have concluded that stretch-

ing is an eective way to increase muscle

exibility and increase the range o motion

at specifc joints. Individuals that adhere to

a exibility program can maintain exibility

improvements or several weeks (6).

Program Guidelines andSuggestions

he ollowing exibility training suggestions can

e incorporated into a ftness program to devel-

p a complete, well-rounded routine.

Dynamic Warm-Up

A dynamic warm-up can be implemented prior

to a workout or event to increase core tempera-

ture o the muscles and prepare the individual

or increased intensity and increased muscular

perormance. The dynamic warm-up should be

progressive in nature, consisting o 6 8 exercis-

es, and taking about 5 10 minutes to complete.

The ollowing are just a ew o the exercises that

can be incorporated during a dynamic warm-up:

high-knees (Figure 1), walking lunges, carioca,

butt-kicks, Frankensteins (Figure 2), lateral shu-

es, and skips.

Static Stretching

Ater completing the workout routine, the in-

dividual can perorm either static stretching or

PNF stretching as part o the cool-down. Static

stretching should be perormed ater each bout

o activity incorporating stretches involving all

the major muscles and the joints the muscles

cross. Each stretch should be perormed 3 5

times and held or approximately 30 60 sec-

onds. The intensity should be slow, controlled,

and held to mild discomort (Figures 3 and 4)

(3). Static stretching is a simple way to incorpo-

rate exibility training into a program because

a partner is not needed and the exercises are

simple.

PNF Stretching

PNF is another type o stretching that can be

incorporated into a cool-down. PNF requires an

experienced partner due to the complexity and

possible risks associated with the stretches. I a

partner is not present, then a strap or band may

be used to perorm PNF sel-stretching (Figures

7 and 8). All three types o PNF involve three

phases, which include a 10-second pre-stretchprior to perorming the other phases o the spe-

cifc stretches. The hold-relax phase begins with

a passive pre-stretch to mild discomort. While

the partner applies orce, the individual resists

the movement with an isometric muscle con-

traction. The contract-relax phase begins with

a passive pre-stretch to mild discomort. The

individual creates a concentric muscle action to

complete a ull range o motion. The hold-relax

with agonist contraction phase adds a pa

stretch and is the most benefcial due to bo

ciprocal and autogenic inhibition being ut

(2). There are six common stretches that t

major areas o the body which includes

strings and hip extensors (Figure 5 and 7)

and ankle (Figures 6 and 8), chest, groin, qu

ceps and hip exors, and shoulders.

Conclusion

Following these ew simple guidelines and

gestions can be the key to developing a

plete ftness program. Incorporating a dyn

warm-up prior to exercise and static or

stretching ater exercise are just a ew way

can enhance your overall ftness perorm

The program design example (Table 1) an

exercises pictured are just a ew exampl

many to get you started. n

References1. Haff, G. Roundtable discussion: Flexibility

training. Strength and Conditioning Journal

64 85, 2006.

2. Holcomb, WR. Essentials of Strength Trai

and Conditioning. (2nd ed.) Champaign, IL:

Human Kinetics; 2000. 321 342.

3. Knudson, D. Program stretching after vigo

physical activity. Strength and Conditioning

Journal32: 55 57, 2010.

4. Nelson, R, and William, B. An update on

flexibility. Strength and Conditioning Journal

10 16, 2005.

5. Ninos, J. PNF-self stretching techniques.Strength and Conditioning Journal23: 28 2

2001.

6. Riewald, S. Stretching the limits of our

knowledge on stretching. Strength and

Conditioning Journal26: 58 59, 2004.




gure 3. Static Stretch: Hurdler Stretch Hamstring Figure 4. Static Stretch: Shoulder

igure 5. PNF Stretch: Partner/Hamstring Figure 6. PNF Stretch: Partner/Calf

igure 1. Dynamic Warm-Up: High Knees Figure 2. Dynamic Warm-Up: Frankensteins




Table 1. Suggested Program Design to Incorporate Stretching

Program Design Dynamic Static PNF

Program Orientation Prior to Workout Post Workout: During Cool-Down Post Workout: During Cool-Do

Examples of ExercisesHigh-Knees

Walking LungesFrankensteins

Seated Hurdler StretchShoulder Stretch

Partner Hamstring StretchPartner Calf Stretch

Strap Hamstring Stretch

*Frequency Prior to every workout*3 5 times a week, post

workouts

*3 5 times a week,post workoutspartner present

Duration 5 10mins5 10mins

30 60secs per stretch5 10mins

30 60secs per stretch

Guidelines for Stretches

Place the individual in a relaxed position

Stretch should be moved to the point o mild discomort

Stretches should be held or 30secs

Stretches should be perormed on both sides o the body equally

Stretching Precautions

Decrease the intensity o the stretch i individual experiences any pain throughout the range o motion

Use caution when stretching a joint that may be hypermobile

Avoid combination movements that involve the spine (extension and lateral exion)

Stabilizing muscles should be active to protect other joints and prevent unwanted movements

Select either static or PNF depending onfitness level of the individual and the availability of an experienced partner or strap.

gure 7. PNF Self Stretch: Strap/Hamstring Figure 8. PNF Self Stretch: Strap/Calf

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