Flex & tp's

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Flexibility teaching Points

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Flex & tp's

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

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