The document discusses different types of stretching, including static, ballistic, PNF, and maintenance stretching. It explains that flexibility is important for physical fitness as it improves posture, reduces injury risk, and maintains a healthy spine. Static stretching can be passive or active, while ballistic stretching involves bouncing motions. PNF stretching uses muscle contractions to facilitate deeper stretches. The document provides guidance on when and how long to hold different stretches, noting that stretches should only be done after warming up and longer stretches may require waiting for the stretch reflex to subside.

1. FLEXIBILITY CYQ Level 2 Gym Instructor Circuit Exercise to Music

2. FLEXIBILITY – What is it? Flexibility can be defined as: “ A range of movement available at a joint” Bone Structure of Joint Shape of Cartilage within the Joint Surrounding Ligaments Length of Muscles and Tendons

3. FLEXIBILITY – Why do it? To Improve Physical Fitness . Effective Flexibility will: Improves posture Reduces the risk of Injury Maintains a Healthy Spine Reduces the risk of Back Problems

4. STATIC STRETCHING When stretches are performed with no movement. E.g. STILL Used in Gym sessions, aerobics classes and some general sports

5. Static Stretching - PASSIVE PASSIVE – An external force holds and creates the stretch EG: with your hands or the wall or gravity Suitable for beginners and developmental

6. Static Stretching - ACTIVE ACTIVE – This is when the opposing muscle holds the stretch in place In a cat stretch it is the abdominal muscles which push up and stretch the Erector Spinea

7. Ballistic Stretching Ballistic stretching is done with a bouncing or swinging motion Done by Athletes, dancers, gymnasts and sport specific sports

8. PNF – Advanced Stretching Proprioreceptor Neuromuscular Facilitation A stretch that forces muscles into a deeper stretch by a reverse contraction of opposing muscles Used by Physiotherapists and Personal Trainers

9. What happens When we Stretch? The body prevents over stretching and tearing of muscles by using a STRETCH REFLEX When the body thinks that the muscle is about to overstretch it causes a big contraction that immediately stops the movement and prevents damage

10. When do we Stretch? Stretching must only be performed after exercise when the muscles are warm and pliable. Stretching cold muscles can result in tearing and damage. Flexibility requires that you are both warm and relaxed.

11. Maintenance Stretching Maintenance stretching should always be performed to realign muscle fibres to their original length. This type of stretching maintains flexibility but does not improve it. Maintenance Stretches need to be held for 10 – 12 seconds

12. Developmental Stretching Developmental stretching is done on specific muscles that may have become short through daily life. This type of stretching lengthens muscle fibres and increases range of movement These types of stretches are held for 15 – 30 seconds.

13. Developmental Stretching Must be done slowly to avoid a huge Contraction ( STRETCH REFLEX ) After approx 10 – 12 seconds of holding the stretch the brain realises that the muscle ISN’T going to overstretch and then relaxes ( INVERSE REFLEX ) The stretch can then be developed or increased further.

14. Developmental –Which Muscles? Common muscles in need of developmental stretching: Hamstrings ( To be done in your exam) Adductors ( To be done in your exam) Pectorals Gastrocnemius

15. Maintenance Stretching Muscles which just need the fibres realigning after exercise. Triceps/Biceps Latissimus Dorsi Trapezius Quadriceps Abductors Abdominals Erector Spinea