4 Flashcards
(13 cards)
[blank] is an essential part of any fitness program. It helps improve flexibility, prepares the muscles for activity, and reduces the risk of injury. =
stretching
This type of stretching involves controlled, smooth, and continuous movements that gradually increase in range of motion. For example: Leg swings, arm circles, and lunges with a twist =
Dynamic Stretching
This type of stretching is held in a comfortable position for a period of time, usually 15-60 seconds without movement. For example: Hamstring stretch, triceps stretch =
Static stretching (slow-sustained stretching)
This type of stretching involves bouncing movements to push your body beyond its normal range of motion. For example: standing toe bounces, leg swings with force =
Ballistic stretching
This type of stretching combines stretching and contracting the muscle to achieve maximum flexibility. For example: hamstring PNF stretch =
Proprioceptive neuromuscular facilitation (PNF) Stretching
The benefits of this stretching greatly increase flexibility, and improve muscular strength. =
proprioceptive neuromuscular facilitation stretch
This type of stretching is for advanced flexibility improvement and often used in physical therapy or athletic training. =
proprioceptive neuromuscular facilitation stretch
This stretching is rarely used in general fitness due to injury risk. Occasionally used by advanced athletes in sports requiring explosive movements. =
Ballistic stretching
The benefits of [what] stretching improves dynamic flexibility for certain sports. =
ballistic
The benefits of [what] stretching increases flexibility, reduces muscle tension, and promotes relaxation. =
Static stretching
This is the stretching used in the cool-down phase. =
static stretching
The benefits of [what] stretching raises body temperature, activates muscles, and improves mobility. =
dynamic stretching
This stretching is used to warm-up the body for activity. =
dynamic stretching
