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Chapter 10: Flexibility Lesson 10.2: Improving Flexibility Taking Charge: Building Intrinsic Motivation
Lesson 10.2: Improving Flexibility <ul><li>Lesson Objectives: </li></ul><ul><li>Explain the differences among static stret...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is the difference between range of motion and s...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>The difference between ROM and stretching exercises: <...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are the best type of exercises to use in a spor...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Best type of exercises in the warm-up: </li></ul><ul><...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>There are three different ways to stretch a muscle g...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Three different ways to stretch: </li></ul><ul><li>Sta...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is meant by the term  static stretching ? How d...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Static stretching involves sitting or standing and slo...
Lesson 10.2: Improving Flexibility Question What is meant by the term  PNF stretching ?
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>PNF stretching involves contracting the muscle to be s...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is meant by the term  ballistic stretching ? </...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Ballistic stretches involve a series of rhythmical and...
Lesson 10.2: Improving Flexibility <ul><li>Answer  (continued) </li></ul><ul><li>Sports performance will benefit from ball...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>Why is static stretching considered safer than balli...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Static stretching is considered safer than ballistic s...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>Which types of stretching should athletes perform to...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Athletes should use static, PNF, and ballistic stretch...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some examples of sport-specific ballistic s...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>An example of ballistic stretching is seen at baseball...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some guidelines to follow for a static or P...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Guidelines for a static stretch or PNF program: </li><...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some guidelines to follow when doing a ball...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Guidelines for ballistic stretching: </li></ul><ul><li...
Lesson 10.2: Improving Flexibility <ul><li>Answer  (continued) </li></ul><ul><li>Bounce in rhythmical fashion slowly and g...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>How does the saying “no pain, no gain” apply to flex...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Stretching should not cause pain—there should (at most...
Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are examples of specific stretches people shoul...
Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Avoid the following flexibility exercises: </li></ul><...
Taking Charge: Building Intrinsic Motivation <ul><li>Read about James and Leon in the Taking Charge section of chapter 10 ...
Taking Charge: Building Intrinsic Motivation <ul><li>How does Leon show that he is intrinsically motivated? </li></ul><ul>...
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Chapter 10.2

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The second part of the lesson for chapter 10

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Chapter 10.2

  1. 1. Chapter 10: Flexibility Lesson 10.2: Improving Flexibility Taking Charge: Building Intrinsic Motivation
  2. 2. Lesson 10.2: Improving Flexibility <ul><li>Lesson Objectives: </li></ul><ul><li>Explain the differences among static stretching, PNF stretching, and ballistic stretching. </li></ul><ul><li>Describe the fitness target zones for static and ballistic exercise. </li></ul><ul><li>List the guidelines for doing flexibility exercises safely. </li></ul>
  3. 3. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is the difference between range of motion and stretching exercises? </li></ul>
  4. 4. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>The difference between ROM and stretching exercises: </li></ul><ul><li>Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group). </li></ul><ul><li>Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles. </li></ul>
  5. 5. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are the best type of exercises to use in a sport warm-up? </li></ul>
  6. 6. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Best type of exercises in the warm-up: </li></ul><ul><li>The exercises in the warm-up should be sport-specific. </li></ul><ul><li>They should get progressively more intense . </li></ul>
  7. 7. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>There are three different ways to stretch a muscle group. Can you name what these are? </li></ul>
  8. 8. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Three different ways to stretch: </li></ul><ul><li>Static stretching </li></ul><ul><li>PNF stretching </li></ul><ul><li>Ballistic stretching </li></ul>
  9. 9. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is meant by the term static stretching ? How do you perform a static stretch? </li></ul>
  10. 10. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds. </li></ul>
  11. 11. Lesson 10.2: Improving Flexibility Question What is meant by the term PNF stretching ?
  12. 12. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>PNF stretching involves contracting the muscle to be stretched before stretching it. </li></ul><ul><li>While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps). </li></ul>
  13. 13. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What is meant by the term ballistic stretching ? </li></ul>
  14. 14. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific. </li></ul><ul><li>Examples: </li></ul><ul><ul><li>Swinging your leg back and forth </li></ul></ul><ul><ul><li>Bouncing up and down on your toes, similar to jumping rope </li></ul></ul>
  15. 15. Lesson 10.2: Improving Flexibility <ul><li>Answer (continued) </li></ul><ul><li>Sports performance will benefit from ballistic stretching. </li></ul><ul><li>Ballistic stretching should be done after a static stretching warm-up. </li></ul>
  16. 16. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>Why is static stretching considered safer than ballistic stretching? </li></ul>
  17. 17. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Static stretching is considered safer than ballistic stretching because: </li></ul><ul><li>Ballistic stretching involves bouncing motions. </li></ul><ul><li>These bouncing motions may cause the muscle to overstretch. </li></ul><ul><li>If the motions are too vigorous, this may lead to injuries. </li></ul>
  18. 18. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>Which types of stretching should athletes perform to improve their flexibility? </li></ul>
  19. 19. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Athletes should use static, PNF, and ballistic stretching to improve their sporting performance. </li></ul><ul><li>Start with static or PNF stretching. </li></ul>
  20. 20. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some examples of sport-specific ballistic stretching? </li></ul>
  21. 21. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box. </li></ul><ul><li>Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels. </li></ul>
  22. 22. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some guidelines to follow for a static or PNF program? </li></ul>
  23. 23. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Guidelines for a static stretch or PNF program: </li></ul><ul><li>Stretch each muscle group daily. </li></ul><ul><li>Warm up before stretching. </li></ul><ul><li>You can use a partner or you can use your own body weight to provide an overload. </li></ul><ul><li>Hold each stretch for 15 to 30 seconds. Rest for 10 seconds. </li></ul><ul><li>Stretch each muscle group. </li></ul><ul><li>Repeat exercises several times. </li></ul>
  24. 24. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are some guidelines to follow when doing a ballistic stretching program? </li></ul>
  25. 25. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Guidelines for ballistic stretching: </li></ul><ul><li>Begin with static stretching or PNF warm-up. </li></ul><ul><li>Use slow, gentle bounces using the motion of your body part to stretch the specific muscle. </li></ul><ul><li>Caution: No stretch should cause pain, especially sharp pain. </li></ul>
  26. 26. Lesson 10.2: Improving Flexibility <ul><li>Answer (continued) </li></ul><ul><li>Bounce in rhythmical fashion slowly and gently 10 to 15 times. </li></ul><ul><li>Stretch each muscle group. </li></ul><ul><li>Repeat exercises several times. </li></ul>
  27. 27. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>How does the saying “no pain, no gain” apply to flexibility exercises? </li></ul>
  28. 28. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Stretching should not cause pain—there should (at most) be some slight discomfort when stretching. </li></ul>
  29. 29. Lesson 10.2: Improving Flexibility <ul><li>Question </li></ul><ul><li>What are examples of specific stretches people should avoid doing? </li></ul>
  30. 30. Lesson 10.2: Improving Flexibility <ul><li>Answer </li></ul><ul><li>Avoid the following flexibility exercises: </li></ul><ul><li>Rolling the head and neck in a full circle </li></ul><ul><li>Tipping the head backward to stretch the neck </li></ul><ul><li>Standing toe touches or windmills </li></ul><ul><li>Avoid stretching muscles that are already overstretched from poor posture. </li></ul>
  31. 31. Taking Charge: Building Intrinsic Motivation <ul><li>Read about James and Leon in the Taking Charge section of chapter 10 (page 165). </li></ul><ul><li>How does James show that he’s extrinsically motivated? </li></ul><ul><li>What other types of external rewards motivate people to be active? </li></ul><ul><li>What are some disadvantages of being extrinsically motivated? </li></ul>
  32. 32. Taking Charge: Building Intrinsic Motivation <ul><li>How does Leon show that he is intrinsically motivated? </li></ul><ul><li>What could James do to become more intrinsically motivated? </li></ul><ul><li>What advantages are there to being intrinsically motivated? </li></ul><ul><li>How does a person increase his or her intrinsic motivation? </li></ul><ul><li>Fill in the questionnaire to evaluate your own motivation to be physically active. </li></ul>

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