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Static vs dynamic

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Presentation on the review of Static and Dynamic Stretching for Sport Coaching Pedagogy at the University of Canberra

Presentation on the review of Static and Dynamic Stretching for Sport Coaching Pedagogy at the University of Canberra


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  • 1. Static vs. Dynamic StretchingAn overview of which type is ‘better’u3049124
  • 2. Overview• What is Static Stretching?• What is Dynamic Stretching?• Benefits of each type• Negative effects of each type• My opinion
  • 3. What is Static Stretching?• Static stretching involves passively stretching a muscle to a point of tension and holding the stretch• Gradual lengthening of a muscle to an elongated position and holding for a period of time
  • 4. • Once first initial stretch is completed the muscle relaxes and is able to be stretched to greater length• The joint is moved through its range of motion
  • 5. Hamstring Static Active Stretch
  • 6. What is Dynamic Stretching?• Stretching whilst moving• Utilizes momentum from form, static-active stretching strength• Propels the muscle into an extended range of motion
  • 7. • Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion• Utilizes three main concepts: speed of movement, momentum and active muscular effort• Unlike Static stretching the Dynamic stretch is not held
  • 8. Dynamic Hamstring Stretch
  • 9. ComparisonBenefits of Static Stretching Benefits of Dynamic Stretching• Good for older aged subjects • Increase in performance of vertical jump, sprinting and• Long term benefit for increasing strength. ROM • Sports specific movements.• May help prevent muscular injuries (especially LT) • Increased body temperature, heart rate and blood flow.• Corrects Muscular Imbalances • Increased ROM (unsure of LT• Decreased stiffness and viscosity effects)• Increased elasticity
  • 10. Comparison Negative effects of Static Stretching Negative effects of Dynamic Stretching• Negative effect on some • Unsure of Long term effects performances; strength, jumping and sprints • High intense movements on joints and muscles, can injure if done• May affect the neurological incorrectly sensitivity (decreased sensitivity)• Negative effect on acceleration• May result in decreased body temperature• May result in musculoskeletal injuries
  • 11. Opinion Time• Sports dependent• Age dependent• Rehabilitation process/Injury prone• Specific muscle that needs to be targeted• Long term results of Dynamic Stretching?
  • 12. References• Coons, J. M. (2008). The effects of static and dynamic stretching on flexibility and vertical jump. United States -- Tennessee, Middle Tennessee State University. Ph.D.• Estes, T. M. (2008). The effects of static and dynamic stretching protocols on a 30-second anaerobic bicycle test. United States -- Pennsylvania, California University of Pennsylvania. M.S.• Murphy, J. C. (2008). Effect of acute dynamic and static stretching on maximal muscular power in a sample of college age recreational athletes. United States -- Pennsylvania, University of Pittsburgh. Ph.D.• Oakley, J. C. (2007). The effect of dynamic and static stretching on performance. United States -- Pennsylvania, California University of Pennsylvania. M.S.: 89 p.
  • 13. References cont.• Perry, C. (2011). The acute effects of various types of stretching (static, dynamic, ballistic, and no stretch) of the iliopsoas on 40-yard sprint times in non-athletes. United States -- Nevada, University of Nevada, Las Vegas. D.P.T.• Rapking, K. M. (2010). The effects of dynamic and static stretching on range of motion and performance. United States -- Michigan, Michigan State University. M.S.• Troumbley, P. (2010). Static versus dynamic stretching effect on agility performance. United States -- Utah, Utah State University. M.S.

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