flexibility training Flashcards
what is flexibility training
increasing the range of movement at a joint using stretching
what are the types of stretching using in flexibility training
- static stretching
- active stretching
- passive stretching
- dynamic stretching
describe static stretching
- stretching as far as possible and holding the stretch in position for up to 30 seconds
e.g. simple calf stretches & hamstring stretches
benefits of static stretching
- It is the safest method
- Simple to carry out
- Requires little energy
- It allows time for the muscle fibres to relax
describe active stretching
- holding a stretch in place using the strength of your agonsit muscle only
e.g. holiding leg in high position with no help from partner or aid. - often used in yoga/ pilates
describe passive streching
- hold a stretch in place with the assistance of another body part or a partner
e.g. arm crossing across your chest being held at the wrist by the other hand - partner assisted stretches involve partner provding resistance e.g. lying on your back while partner holds ankle and stretches your hamstrings (P.N.F.)
describe ballistic stretching
Bouncing, rebounding and rhythmic motion. Momentum takes the moving limb or part of the body to its limits in order to increase the range of movement (e.g. swinging, flinging and bobbing).
describe dynamic stretching
the ability to use a full range of movement in the performance of a physical activity at normal speed of the action. It is performed under control and does not end with jerky movements
disadvanatges of ballistic and dynamic stretching
- the risk of injury is greater
- they do not give time for the tissue to adapt
- Can increase muscle tension
disadvantages of passive training
- greater risk of injury
- technique needs a knowledgeable partner
- takes a lot of time
