Chapter 7 Flexibility Training Concepts Flashcards
Corrective Flexibility
Self Myofascial Release and Static Stretching
Active Flexibility
Self Myofascial Release and Active Isolated Stretching
Functional Flexibility
Self Myofascial Release and Functional Flexibility
Corrective Flexibility Stretching - Myofascial
Gastrocnemius/Soleus
Adductors
Latissimus Dorsi
Corrective Flexibility Static Stretching
Static Gastrocnemius
Static Adductor
Static Latissimus dorsi
Active Flexibility SMR
Adductors
Latissimus dorsi
Thoracic Spine
Active Flexibility Active Isolated stretching
Active Standing Adductor stretch
Active Latissimus Dorsi ball stretch
Active Pectoral Wall stretch
Functional Flexibility SMR
SMR gastrocnemius
SMR TFL/IT band
SMR Latissimus dorsi
Functional Flexibility Dynamic Stretching
Prisoner Squat
Multiplanar lunge
Tube Walking Side to Side
Medicine ball lift and chop
How long should a static stretch be held?
For 30 seconds 1-3 sets
Active Isolated Stretch Technique
1-2 sets.. Hold each stretch 1-2 seconds for 5-10 reps
Active Isolated Stretching
The process of using agonists and synergists to dynamically move the joint into a range of motion
Static Stretch
The process of passively taking a muscle to a point of tension and holding the stretch for a minimum of 30 seconds
Active Isolate Stretches
Active Gastrocnemius stretch with pronation and supination. Active supine biceps femoris stretch Active standing TFL stretch Active kneeling hip flexor stretch Active Standing adductor Stretch Active Latissimus dorsi ball Stretch Active Pectoral Active upper trapezius/Scalene Stretch
Dynamic Stretch
The active extension of a muscle, using force production and momentum to move the joint through the full range of motion
