Flexibility theory

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Flexibility Theory

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Flexibility theory

  1. 1. FLEXIBILITY <ul><li>CYQ Level 2 </li></ul><ul><li>Gym Instructor </li></ul><ul><li>Circuit </li></ul><ul><li>Exercise to Music </li></ul>
  2. 2. FLEXIBILITY – What is it? <ul><li>Flexibility can be defined as: </li></ul><ul><li>“ A range of movement available at a joint” </li></ul><ul><li>Bone Structure of Joint </li></ul><ul><li>Shape of Cartilage within the Joint </li></ul><ul><li>Surrounding Ligaments </li></ul><ul><li>Length of Muscles and Tendons </li></ul>
  3. 3. FLEXIBILITY – Why do it? <ul><li>To Improve Physical Fitness . </li></ul><ul><li>Effective Flexibility will: </li></ul><ul><li>Improves posture </li></ul><ul><li>Reduces the risk of Injury </li></ul><ul><li>Maintains a Healthy Spine </li></ul><ul><li>Reduces the risk of Back Problems </li></ul>
  4. 4. STATIC STRETCHING <ul><li>When stretches are performed with no movement. </li></ul><ul><li>E.g. STILL </li></ul><ul><li>Used in Gym sessions, aerobics classes and some general sports </li></ul>
  5. 5. Static Stretching - PASSIVE <ul><li>PASSIVE – An external force holds and creates the stretch </li></ul><ul><li>EG: with your hands or the wall or gravity </li></ul><ul><li>Suitable for beginners and developmental </li></ul>
  6. 6. Static Stretching - ACTIVE <ul><li>ACTIVE – This is when the opposing muscle holds the stretch in place </li></ul><ul><li>In a cat stretch it is the abdominal muscles which push up and stretch the Erector Spinea </li></ul>
  7. 7. Ballistic Stretching <ul><li>Ballistic stretching is done with a bouncing or swinging motion </li></ul><ul><li>Done by Athletes, dancers, gymnasts and sport specific sports </li></ul>
  8. 8. PNF – Advanced Stretching <ul><li>Proprioreceptor Neuromuscular Facilitation </li></ul>A stretch that forces muscles into a deeper stretch by a reverse contraction of opposing muscles Used by Physiotherapists and Personal Trainers
  9. 9. What happens When we Stretch? <ul><li>The body prevents over stretching and tearing of muscles by using a </li></ul><ul><li>STRETCH REFLEX </li></ul><ul><li>When the body thinks that the muscle is about to overstretch it causes a big contraction that immediately stops the movement and prevents damage </li></ul>
  10. 10. When do we Stretch? <ul><li>Stretching must only be performed after exercise when the muscles are warm and pliable. </li></ul><ul><li>Stretching cold muscles can result in tearing and damage. </li></ul><ul><li>Flexibility requires that you are both warm and relaxed. </li></ul>
  11. 11. Maintenance Stretching <ul><li>Maintenance stretching should always be performed to realign muscle fibres to their original length. </li></ul><ul><li>This type of stretching maintains flexibility but does not improve it. </li></ul><ul><li>Maintenance Stretches need to be held for 10 – 12 seconds </li></ul>
  12. 12. Developmental Stretching <ul><li>Developmental stretching is done on specific muscles that may have become short through daily life. </li></ul><ul><li>This type of stretching lengthens muscle fibres and increases range of movement </li></ul><ul><li>These types of stretches are held for </li></ul><ul><li>15 – 30 seconds. </li></ul>
  13. 13. Developmental Stretching <ul><li>Must be done slowly to avoid a huge Contraction ( STRETCH REFLEX ) </li></ul><ul><li>After approx 10 – 12 seconds of holding the stretch the brain realises that the muscle ISN’T going to overstretch and then relaxes </li></ul><ul><li>( INVERSE REFLEX ) </li></ul><ul><li>The stretch can then be developed or increased further. </li></ul>
  14. 14. Developmental –Which Muscles? <ul><li>Common muscles in need of developmental stretching: </li></ul><ul><li>Hamstrings ( To be done in your exam) </li></ul><ul><li>Adductors ( To be done in your exam) </li></ul><ul><li>Pectorals </li></ul><ul><li>Gastrocnemius </li></ul>
  15. 15. Maintenance Stretching <ul><li>Muscles which just need the fibres realigning after exercise. </li></ul><ul><li>Triceps/Biceps </li></ul><ul><li>Latissimus Dorsi </li></ul><ul><li>Trapezius </li></ul><ul><li>Quadriceps </li></ul><ul><li>Abductors </li></ul><ul><li>Abdominals </li></ul><ul><li>Erector Spinea </li></ul>

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