Types of flexibility training

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Types of flexibility training

  1. 1. Types of Flexibility Training and the Specifics of Performance
  2. 2. What is Flexibility?
  3. 3. <ul><li>Flexibility is the ability for a joint to bend, stretch and twist through a range of motion without injury </li></ul><ul><li>(PDHPE application and inquiry HSC course Textbook) </li></ul><ul><li>IMPORTANCE of flexibility … </li></ul>
  4. 4. Types of Flexibility Training
  5. 5. Static Flexibility Active flexibility Passive flexibility <ul><li>More closely related to sports specific </li></ul><ul><li>Difficult to develop </li></ul><ul><li>Requires muscle strength </li></ul><ul><li>Easier to perform </li></ul><ul><li>Beneficial for cooling down </li></ul><ul><li>Static stretching </li></ul><ul><li>it is safe and doesn’t require the use of equipment. </li></ul><ul><li>Movements are smooth and are preformed slowly </li></ul>
  6. 6. Advantages and Disadvantage of Static Stretching <ul><li>Advantages </li></ul><ul><ul><li>It is safe and unlikely to cause injury </li></ul></ul><ul><ul><li>It overcomes the stretch reflex </li></ul></ul><ul><ul><li>Decrease the severity of D.O.M.S </li></ul></ul><ul><ul><li>Disadvantages </li></ul></ul><ul><ul><li>It doesn’t increase flexibility through full range of movement </li></ul></ul><ul><ul><li>takes time </li></ul></ul>
  7. 7. Examples of Static Stretching Calves Quadriceps Hamstring groin Biceps Trapezius Triceps
  8. 8. Dynamic Flexibility <ul><li>involves moving parts of the body and gradually increasing reach, speed of movement </li></ul><ul><li>performed in 8-12 repetitions </li></ul><ul><li>also referred to as ROMS- range of motion. </li></ul><ul><li>It stretches the muscle groups that cross over joints </li></ul><ul><li>Suited for: </li></ul><ul><ul><li>Dancing </li></ul></ul><ul><ul><li>Swimming </li></ul></ul><ul><ul><li>Aerobics </li></ul></ul>
  9. 9. <ul><li>Advantages </li></ul><ul><ul><li>Stretches the major muscles that cross the joint </li></ul></ul><ul><ul><li>Stretches through full range of movement </li></ul></ul><ul><li>Disadvantages </li></ul><ul><li>- May not stretch sport specific muscle groups </li></ul>Advantages and Disadvantage of Dynamic Stretching
  10. 10. Examples of Dynamic Stretching http:// www.youtube.com/watch?v =OK6kghPlyTI
  11. 11. Ballistic Flexibility <ul><li>Violent ballistic stretching can cause: </li></ul><ul><li>Micro tears in muscle fibres </li></ul><ul><li>Weakening the tissue </li></ul><ul><li>In worst cases rupturing muscles tendons </li></ul><ul><li>involves repeated movements such as swinging and bouncing to gain extra stretch </li></ul><ul><li>It should be controlled and executed rhythmically to avoid jerky actions and excessive momentum at the end point of the stretch </li></ul><ul><li>can form the third stage of warm up </li></ul>
  12. 12. <ul><li>Advantages </li></ul><ul><ul><li>Similar in its speed and body movement to the actual sporting activity </li></ul></ul><ul><li>Disadvantages </li></ul><ul><li>- it can cause injury </li></ul><ul><li>- extensive use will decrease flexibility </li></ul>Advantages and Disadvantage of Ballistic Stretching
  13. 13. Examples of Ballistic Stretching
  14. 14. P.N.F Flexibility <ul><li>progressive cycle incorporating a static stretch, an isometric contraction and a period of relaxation in the lengthening position, following another static stretch </li></ul><ul><li>useful in rehabilitations programs </li></ul><ul><li>P.N.F stretching is based on two guiding principles </li></ul><ul><li>watch for pain quivering muscles and tension </li></ul>
  15. 15. <ul><li>Advantages </li></ul><ul><li>Develops a range of motion </li></ul><ul><li>Assists in rehabilitation </li></ul><ul><li>Disadvantages </li></ul><ul><li>- requires the help of a partner who understands what to do </li></ul>Advantages and Disadvantage of P.N.F Stretching
  16. 16. Examples of P.N.F Stretching
  17. 17. Flexibility and Performance
  18. 18. Internal Factors <ul><li>The type of joint </li></ul><ul><li>Bone structure </li></ul><ul><li>Temperature of joint and associated tissue </li></ul><ul><li>Elasticity of tendons and ligaments </li></ul><ul><li>Elasticity of muscle tissue </li></ul>Hinge joint Ball and socket
  19. 19. External Factors <ul><li>one's commitment to achieving flexibility </li></ul><ul><li>the temperature of the place </li></ul><ul><li>the time of day </li></ul><ul><li>age </li></ul><ul><li>gender </li></ul><ul><li>restrictions </li></ul>

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