1. Presented by
THUNG JIN SENG,MSc, CSCS

2.  Joint Structure
◦ Ball-socket joints
◦ Hinge joints
◦ Ellipsoidal joint
 Age & Sex
◦ Young vs Old people – trainable
◦ Male vs Female – structural & anatomical
 Connective Tissue
◦ Elasticity vs plasticity
 Resistance Training
◦ Full ROM with well design vs limited ROM with poor design
 Muscle Bulk
 Activity Level
◦ Active vs sedentary

3.  Active stretch
◦ Static
◦ C:Documents and SettingsUPPAMy DocumentsFull
Body Static Stretching Routine.flv
◦ Dynamic
◦ C:Documents and SettingsUPPAMy
Documentsdynamic stretching.mp4
◦ Ballistic
 Passive stretch
◦ Static
◦ ....Assisted Stretch Routine.flv
◦ Proprioceptive Neuromuscular Facilitation (PNF)
◦ C:Documents and SettingsUPPAMy DocumentsPNF
Stretching Tutorial.flv

4.  Muscle Spindle Apparatus (MSA)– responds to
rate of muscle length changes
 Golgi Tendon Organ (GTO) – responds to rate
of tension development in the muscle fiber.
 C:Documents and SettingsUPPAMy
Documentsmuscle spindles & GTO.flv

5. Objectives Frequency Duration Intensity
Increase Before every 15-30secs, Stretch full ROM
Flexibility training session at least 1 set right before pain
during warm up (depended
number of
exercises)
Increase 2-3 30-60secs, Stretch full ROM
Flexibility or 2-4 set for each right before pain
ROM targeted muscle
groups

6.  Design a general flexibility program during
cooling down session after an intensive bout
of training.