This document provides guidance for instructors on stretches to teach in a flexibility session. It outlines the objectives of preparing students for their final assignment. Guidelines are given for maintaining range of motion, including stretching major muscle groups 3 times per week and holding each stretch for 10-30 seconds. Stretches are categorized by body part and positioning. Detailed instructions are provided for stretches targeting the abdominals, glutes, back, hamstrings, hips, quads, and more. Developmental stretches for the hamstrings and inner thighs are specified to be held for longer durations. Progressions include reducing hold times, combining stretches, and adding active stretches. The assignment requires including all stretches with photos and markings for maintenance vs. developmental stretches.

1. CYQ Gym Instructor/ETM Flexibility & Teaching Points

2. Session Objectives To prepare you for the final assignment

3. Why Stretch? We do flexibility to realign muscle fibres and increase range of movement.

4. Guidelines for Maintaining ROM ACSM Guidelines F – 3 times per week I – Feel a mild stretch (not pain) T – 10 – 30 seconds T – All major muscles

5. Timings of Stretches Maintenance 10 - 12 seconds Stretches Developmental 15 - 30 seconds Stretches (Hamstrings & Adductors)

6. Stretches to Include (on floor) Abdominals Gluteals Erector Spinae Hamstrings Obliques Quads Adductors Abductors

7. Stretches to Include (Stood Up) Pectorals Trapezius Triceps Latissimus Dorsi Gastrocnemius Biceps

8. Abdominal Stretch Breathe deeply. Stretch head and toes away from each other. Relax. (H) Advanced

9. Erector Spinea Head relaxed on floor Pull knees into chest Hold over knees (H) Active (E) Passive

10. Gluteals Cross one knee over the other Hands behind thigh Head relaxed Pull thigh in towards chest (A) Sitting Up

11. Hamstring Stretch (Developmental) Knees bent SLOWLY raise one leg Hold behind thigh Bottom on the floor Leg straight Hold for 10/12 seconds then pull in a little further to develop the stretch, hold for a further 15/30 seconds.

12. Oblique Stretch Knees fall to one side Head looks opposite Arms stretched out

13. Quad Stretch Reach round to grab ankle Keep knees together Push hips forward Head aligned (A) Facing Down

14. Adductor Stretch (Developmental) Soles of feet together Hold ankles Sit Upright Lean forward from hips Push knees with elbows Hold for 10/12 seconds then push a little further to develop the stretch, hold for a further 15/30 seconds (H)

15. Abductor Stretch Bend leg across knee Sit upright Wrap arm round knee Pull knee in Look behind you (A) Lying

16. Gastrocnemius Stretch Big step back with 1 leg Both feet facing forward Knee over ankle Chest lifted (A) (A)

17. Pectoral Stretch Take arms behind you Clasp hands together Push upwards Knees soft (A) Use wall

18. Trapezius Stretch Feet shoulder width. Knees soft. Clasp hands in front as though hugging a tree. Drop head down. (A)

19. Triceps Stretch Take one arm up Bend behind neck Close to ear Push elbow back with other hand (E) Push from front

20. Latissimus Dorsi Stretch Feet shoulder width Knees soft Take one arm up Lean over Don’t lean forwards or back keep aligned

21. Progressions Less time needed for the component (because clients know the stretches) Combine stretches together (clients have improved motor skills) Include active stretches (clients have become stronger)

22. Complete Assignment Include all flexibility stretches Name muscle being stretched Include pictures Include 2 developmental stretches Clearly mark each stretch as maintenance or developmental Mark timings on clearly Include reason for stretching Include 3 alts & progression