Flex & tp's

  • 405 views
Uploaded on

Flexibility teaching Points

Flexibility teaching Points

More in: Business , Technology
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Be the first to comment
No Downloads

Views

Total Views
405
On Slideshare
0
From Embeds
0
Number of Embeds
0

Actions

Shares
Downloads
18
Comments
0
Likes
1

Embeds 0

No embeds

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
    No notes for slide

Transcript

  • 1. CYQ Gym Instructor/ETM Flexibility & Teaching Points
  • 2. Session Objectives
    • To prepare you for the final assignment
  • 3. Why Stretch?
    • We do flexibility to realign muscle fibres and increase range of movement.
  • 4. Guidelines for Maintaining ROM
    • ACSM Guidelines
    • F – 3 times per week
    • I – Feel a mild stretch (not pain)
    • T – 10 – 30 seconds
    • T – All major muscles
  • 5. Timings of Stretches
    • Maintenance 10 - 12 seconds
    • Stretches
    • Developmental 15 - 30 seconds
    • Stretches
    • (Hamstrings & Adductors)
  • 6. Stretches to Include (on floor)
    • Abdominals
    • Gluteals
    • Erector Spinae
    • Hamstrings
    • Obliques
    • Quads
    • Adductors
    • Abductors
  • 7. Stretches to Include (Stood Up)
    • Pectorals
    • Trapezius
    • Triceps
    • Latissimus Dorsi
    • Gastrocnemius
    • Biceps
  • 8. Abdominal Stretch
    • Breathe deeply.
    • Stretch head and toes away from each other.
    • Relax.
    (H) Advanced
  • 9. Erector Spinea
    • Head relaxed on floor
    • Pull knees into chest
    • Hold over knees
    (H) Active (E) Passive
  • 10. Gluteals
    • Cross one knee over the other
    • Hands behind thigh
    • Head relaxed
    • Pull thigh in towards chest
    (A) Sitting Up
  • 11. Hamstring Stretch (Developmental)
    • Knees bent
    • SLOWLY raise one leg
    • Hold behind thigh
    • Bottom on the floor
    • Leg straight
    • Hold for 10/12 seconds then pull in a little further to develop the stretch, hold for a further 15/30 seconds.
  • 12. Oblique Stretch
    • Knees fall to one side
    • Head looks opposite
    • Arms stretched out
  • 13. Quad Stretch
    • Reach round to grab ankle
    • Keep knees together
    • Push hips forward
    • Head aligned
    (A) Facing Down
  • 14. Adductor Stretch (Developmental)
    • Soles of feet together
    • Hold ankles
    • Sit Upright
    • Lean forward from hips
    • Push knees with elbows
    • Hold for 10/12 seconds then push a little further to develop the stretch, hold for a further 15/30 seconds
    (H)
  • 15. Abductor Stretch
    • Bend leg across knee
    • Sit upright
    • Wrap arm round knee
    • Pull knee in
    • Look behind you
    (A) Lying
  • 16. Gastrocnemius Stretch
    • Big step back with 1 leg
    • Both feet facing forward
    • Knee over ankle
    • Chest lifted
    (A) (A)
  • 17. Pectoral Stretch
    • Take arms behind you
    • Clasp hands together
    • Push upwards
    • Knees soft
    (A) Use wall
  • 18. Trapezius Stretch
    • Feet shoulder width.
    • Knees soft.
    • Clasp hands in front as though hugging a tree.
    • Drop head down.
    (A)
  • 19. Triceps Stretch
    • Take one arm up
    • Bend behind neck
    • Close to ear
    • Push elbow back with other hand
    • (E) Push from front
  • 20. Latissimus Dorsi Stretch
    • Feet shoulder width
    • Knees soft
    • Take one arm up
    • Lean over
    • Don’t lean forwards or back keep aligned
  • 21. Progressions
    • Less time needed for the component (because clients know the stretches)
    • Combine stretches together
    • (clients have improved motor skills)
    • Include active stretches
    • (clients have become stronger)
  • 22. Complete Assignment
    • Include all flexibility stretches
    • Name muscle being stretched
    • Include pictures
    • Include 2 developmental stretches
    • Clearly mark each stretch as
    • maintenance or developmental
    • Mark timings on clearly
    • Include reason for stretching
    • Include 3 alts & progression