This document provides information about developing physical qualities like resistance and flexibility through various training methods. It describes circuit training which involves performing a sequence of exercises with short rest periods in between. An example circuit is provided involving exercises like jumping ropes and hurdles. Flexibility can be developed through dynamic exercises using momentum or static exercises by holding positions. Methods like static stretching with a partner's assistance are described to safely improve flexibility beyond one's limits. Maintaining an appropriate training program is important for flexibility as it naturally declines with age.
The document discusses flexibility, including the purpose and benefits of flexibility as well as different modes, intensities, repetitions, and frequencies of flexibility exercises. It describes six main modes of stretching - static, passive, ballistic, dynamic, controlled ballistic, and proprioceptive neuromuscular facilitation. Intensity should cause mild discomfort without pain, while repetitions generally recommend holding the stretch for 10 minutes total through 4 repetitions. Flexibility exercises should be done 2-3 times per week for maintenance.
Benefits and proper techniques of stretchingHelen Mayers
Do you forget about stretching when you exercise? If yes, then you are missing the benefits of stretching and how it dramatically improves your overall health. A physical therapist in Dubai highly recommends stretching not just before exercise, but also during their treatment.
Flexibility and stretching - how to stretch, when to stretchAlexandra Merisoiu
This document provides guidelines for stretching, including when and how to stretch. It advises performing stretches under supervision to avoid injury, as improper technique can cause muscle or joint damage. Stretching should be done as part of warm-ups and cool-downs, with static stretches recommended after exercise. The document outlines different stretching methods and provides technical advice, such as taking the stretch to a mild discomfort and not forcing beyond normal range of motion.
This chapter discusses flexibility, different types of stretching, and recommendations for an effective warm-up and cool-down routine. It defines flexibility and describes how it declines with age. There are three main types of stretching: static, ballistic, and PNF. Static stretching involves holding a stretch for an extended time and is best after a workout. Ballistic stretching uses bouncing motions and should be done before a workout. PNF stretching is the most effective but requires a partner. A dynamic warm-up should last 10-15 minutes and gradually increase intensity through movements like walking lunges and jumping jacks. Stretching should be included at the end of each workout for muscle recovery and improved flexibility.
Stretching exercises involve flexing or stretching specific muscles or muscle groups to improve elasticity and muscle tone. Ancient Greeks and Romans incorporated stretching into their training to keep their armies in shape, as they were the first to discover how stretching improves range of motion. Common stretching exercises include the lying hip stretch, hamstring stretch, and calf stretch, and they should be performed before and after intense physical activity to prevent injury and soreness.
The document discusses flexibility, including the types, factors affecting it, and guidelines for stretching. There are several types of stretching: static, functional/dynamic, PNF, passive, and ballistic. Static stretching involves holding a stretch for 30 seconds and has been proven to increase flexibility safely. Dynamic stretching incorporates flexibility into movement. PNF stretching facilitates greater range of motion but requires experience. Passive stretching uses gravity to lengthen muscles. Ballistic stretching is not recommended due to injury risk. The guidelines recommend stretching before and after exercise in 8-12 minute sessions using different stretches.
The document discusses different types of stretching exercises including static stretching, PNF stretching, and ballistic stretching. It provides guidelines for safely performing each type of stretching and explains their differences. Static stretching involves slowly stretching a muscle and holding for 15-30 seconds while PNF stretching involves contracting the muscle before stretching. Ballistic stretching uses gentle bouncing motions that should be done after static stretching. The document emphasizes that stretching should not cause pain.
The document discusses flexibility, including the purpose and benefits of flexibility as well as different modes, intensities, repetitions, and frequencies of flexibility exercises. It describes six main modes of stretching - static, passive, ballistic, dynamic, controlled ballistic, and proprioceptive neuromuscular facilitation. Intensity should cause mild discomfort without pain, while repetitions generally recommend holding the stretch for 10 minutes total through 4 repetitions. Flexibility exercises should be done 2-3 times per week for maintenance.
Benefits and proper techniques of stretchingHelen Mayers
Do you forget about stretching when you exercise? If yes, then you are missing the benefits of stretching and how it dramatically improves your overall health. A physical therapist in Dubai highly recommends stretching not just before exercise, but also during their treatment.
Flexibility and stretching - how to stretch, when to stretchAlexandra Merisoiu
This document provides guidelines for stretching, including when and how to stretch. It advises performing stretches under supervision to avoid injury, as improper technique can cause muscle or joint damage. Stretching should be done as part of warm-ups and cool-downs, with static stretches recommended after exercise. The document outlines different stretching methods and provides technical advice, such as taking the stretch to a mild discomfort and not forcing beyond normal range of motion.
This chapter discusses flexibility, different types of stretching, and recommendations for an effective warm-up and cool-down routine. It defines flexibility and describes how it declines with age. There are three main types of stretching: static, ballistic, and PNF. Static stretching involves holding a stretch for an extended time and is best after a workout. Ballistic stretching uses bouncing motions and should be done before a workout. PNF stretching is the most effective but requires a partner. A dynamic warm-up should last 10-15 minutes and gradually increase intensity through movements like walking lunges and jumping jacks. Stretching should be included at the end of each workout for muscle recovery and improved flexibility.
Stretching exercises involve flexing or stretching specific muscles or muscle groups to improve elasticity and muscle tone. Ancient Greeks and Romans incorporated stretching into their training to keep their armies in shape, as they were the first to discover how stretching improves range of motion. Common stretching exercises include the lying hip stretch, hamstring stretch, and calf stretch, and they should be performed before and after intense physical activity to prevent injury and soreness.
The document discusses flexibility, including the types, factors affecting it, and guidelines for stretching. There are several types of stretching: static, functional/dynamic, PNF, passive, and ballistic. Static stretching involves holding a stretch for 30 seconds and has been proven to increase flexibility safely. Dynamic stretching incorporates flexibility into movement. PNF stretching facilitates greater range of motion but requires experience. Passive stretching uses gravity to lengthen muscles. Ballistic stretching is not recommended due to injury risk. The guidelines recommend stretching before and after exercise in 8-12 minute sessions using different stretches.
The document discusses different types of stretching exercises including static stretching, PNF stretching, and ballistic stretching. It provides guidelines for safely performing each type of stretching and explains their differences. Static stretching involves slowly stretching a muscle and holding for 15-30 seconds while PNF stretching involves contracting the muscle before stretching. Ballistic stretching uses gentle bouncing motions that should be done after static stretching. The document emphasizes that stretching should not cause pain.
The document defines flexibility as the range of movement available at a joint. It discusses the importance of flexibility for improving posture, reducing injury risk, and maintaining a healthy spine. There are three main types of flexibility: dynamic, static-active, and static-passive. When stretching, the body uses a stretch reflex to prevent overstretching and muscle tears. There are two main types of static stretching: passive, using an external force, and active, using opposing muscles. Stretching should only be done after exercise when muscles are warm to avoid injury. Both strength and flexibility training are important.
Hand Therapy - Stiff Small Joints Of The FingersLynne Pringle
The document discusses hand therapy techniques for treating stiffness in the small joints of the hand. It outlines modalities like elevation, immobilization, splinting, compression, thermal treatments, range of motion exercises, and massage. Progressive static splinting aims to encourage length increases in collagen fibers over time. Range of motion exercises include active, passive, and continuous passive motion. Heat can increase blood flow and tissue extensibility while cold may reduce pain. The conclusion emphasizes educating patients, balancing rest and motion, addressing emotional factors, and incorporating mobilization into daily activities.
This document discusses movement, health, and physical fitness. It defines movement, health, and different types of physical activity like aerobic, anaerobic, and lifestyle activities. It also discusses exercise, defining it as planned physical activity to maintain or improve fitness. The document outlines different types of fitness like physical, health-related, and skill-related fitness. It emphasizes that physical activity benefits people of all ages by contributing to overall fitness and quality of life. The University of Tunku Abdul Rahman is working to nurture the younger generation in Malaysia through programs in medicine, physiotherapy, and other health fields to promote fitness and make Malaysians fit for the future.
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
This presentation discusses different types of muscle stretching. It introduces muscle stretching and defines it as flexing or stretching a muscle to improve elasticity and tone. There are four main types of stretching discussed: static, dynamic, ballistic, and PNF. Static stretching involves holding a stretched position for 30 seconds to 2 minutes. Dynamic stretching occurs during movement. Ballistic stretching uses bouncing motions and can cause injury. PNF stretching enhances range of motion through isometric contractions of opposing muscles. The benefits of stretching include relief from pain, increased flexibility and range of motion, better circulation, relaxation, and improved posture and energy.
Stretching and Sports Medicine Dr Sahir PallSahir Pall
Dr. Sahir Pall discusses stretching and sports medicine. He outlines different types of stretching including static, ballistic, passive, and active stretching. Static stretching involves holding a position to increase flexibility while ballistic stretching uses bouncing movements and can cause injury if done incorrectly. Dr. Pall also discusses the benefits of stretching like reduced injury risk and improved performance, as well as the importance of warming up before exercise to prepare the body and reduce injury. However, stretching must be done properly to avoid potential detriments like muscle tears from overstretching.
The document provides definitions and classifications of different types of movements. It discusses passive movements such as relaxed and forced passive movements. It also discusses different categories of active movements including free, assisted, and resisted voluntary movements as well as involuntary reflex and associated movements. Techniques, principles, effects and uses are described for each type of movement.
Physiotherapy for Frozen shoulder and Rheumatoid arthritis Nigam Dash
Physiotherapy management of frozen shoulder and rheumatoid arthritis involves three phases:
1. Freezing/protection phase for frozen shoulder focuses on pain control, edema reduction, and maintaining soft tissue and joint integrity with passive movements and exercises.
2. Frozen/subacute phase uses assisted exercises, mobilization, and stretches to improve mobility and neuromuscular control.
3. Thawing/chronic phase aims to return to function through self-strengthening and high-velocity mobilization.
For rheumatoid arthritis, the acute inflammatory period is managed through education, pain relief, range of motion exercises, isometrics to prevent weakness and deformity, and assistive devices.
This document discusses different types of active movements, including free exercises. Free exercises are performed against gravity only without external assistance or resistance. They are classified as localized exercises that target specific joints or muscles, or general exercises involving multiple joints and muscle groups. The techniques of free exercises include proper starting position, clear instruction, varied speed, and sufficient duration. Free exercises provide benefits such as relaxation, maintenance of joint mobility and muscle tone, improved neuromuscular coordination, and increased confidence. They also enhance circulatory and respiratory cooperation during more vigorous activities.
Core exercises target the abdominal, hip, and spinal muscles to improve stability and balance. Examples include crunches, reverse crunches, and Russian twists. Flexibility involves moving joints through their full range of motion while stretching moves beyond normal range. Static stretching slowly stretches muscles to their limit, like toe touches and lunges. Dynamic stretches use controlled swinging, like inchworms and leg swings. Proprioceptive neuromuscular facilitation (PNF) alternates stretching and contracting targeted muscles for advanced flexibility training and rehabilitation.
This document discusses muscle strength testing. It defines muscle strength as the maximal force a muscle can exert during contraction. Various methods are described to test muscle strength, including using devices like a cable tensiometer, strain gauge, or dynamometer, as well as manual muscle testing. The most common manual muscle testing scale ranges from 0 to 5, where 0 is no contraction and 5 is normal strength against maximum resistance. Resisted isometric contractions can also be performed to evaluate the degree of pain and strength during maximum effort without movement.
The document discusses the benefits of flexibility, including stress reduction and improved well-being beyond physical benefits. It defines flexibility as the ability to move joints through a full range of motion. Benefits of flexibility are preventing lower back pain, developing agility, relieving stress-related tension, and aiding rehabilitation. The document recommends static stretching without movement for cooling down safely, and dynamic stretching with movement for warming up and agility, advising against ballistic stretching which can trigger protective body reflexes against overstretching. Safety tips include stretching within comfort levels, gradual progression, warming up before stretching, and avoiding pain.
This document discusses different types of stretching exercises. It defines stretching as flexing or stretching muscles to improve elasticity and range of motion. There are dynamic stretches like controlled swinging motions and static stretches where a muscle is held at its farthest point. PNF stretching is the fastest way to improve flexibility and involves isometric contractions of muscles during stretching to relax and further stretch muscles. Different PNF techniques like hold-relax involve isometric contractions followed by passive stretching to improve range of motion. The document cautions that certain techniques like ballistic stretching or advanced PNF methods should only be done by trained athletes due to injury risks.
Stretching ;
Time spent on warming up and cooling down may help improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition.
The coaches may wish to encourage the athletes to regard the warm-up and cool down as an essential part of both the training session and competition itself.
Remember *** According to periodization and athlete performance coaches have to do the programming. ***
Summer 2020
HamidReza Ebrahmi
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
This document provides information on therapeutic exercises used in physiotherapy. It defines different types of range of motion exercises including passive, active, and active-assisted exercises. It describes goals and indications for each type. Principles of range of motion techniques and how to apply different techniques like for the upper extremities are covered. Factors that affect joint mobility like flexibility, contractures, and immobilization are summarized. Contraindications to stretching and how collagen is affected by immobilization are also mentioned.
This document discusses active movement and resisted exercise. It defines active movement as voluntary movement performed using one's own strength. Resisted exercise involves applying an external force in opposition to muscular contraction to increase tension and develop muscle power and endurance. The document outlines various techniques for resisted exercise, including proper positioning, stabilization, applying traction, and using the correct resisting force matched to the individual's ability. It recommends low resistance with high repetitions to develop endurance and high resistance with low repetitions to build power and muscle size.
The document discusses various exercise principles including the SAID principle, kinetic chain model, resistance exercise principles, and different training systems such as circuit training. It explains how the body specifically adapts to different exercise demands and reviews open and closed kinetic chain exercises. Different methods for applying progressive overload are also reviewed including increasing intensity, volume, and frequency.
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
Mark a line on the floor with tape. Sit with
legs extended, feet flat against the tape. Reach forward
with both hands along the measuring line. Hold for 1-2
seconds. Measure distance between fingertips and zero
point.
Goal: Reach 10 cm past toes with straight legs.
This document discusses principles of exercise and fitness. It begins by defining exercise and describing components like warm-up, work-out, and cool down. It then discusses several principles of exercise: overload, progression, specificity, reversibility, recovery, and individual differences. It explains key stretching and strength exercises and how to structure a workout plan.
The document defines flexibility as the range of movement available at a joint. It discusses the importance of flexibility for improving posture, reducing injury risk, and maintaining a healthy spine. There are three main types of flexibility: dynamic, static-active, and static-passive. When stretching, the body uses a stretch reflex to prevent overstretching and muscle tears. There are two main types of static stretching: passive, using an external force, and active, using opposing muscles. Stretching should only be done after exercise when muscles are warm to avoid injury. Both strength and flexibility training are important.
Hand Therapy - Stiff Small Joints Of The FingersLynne Pringle
The document discusses hand therapy techniques for treating stiffness in the small joints of the hand. It outlines modalities like elevation, immobilization, splinting, compression, thermal treatments, range of motion exercises, and massage. Progressive static splinting aims to encourage length increases in collagen fibers over time. Range of motion exercises include active, passive, and continuous passive motion. Heat can increase blood flow and tissue extensibility while cold may reduce pain. The conclusion emphasizes educating patients, balancing rest and motion, addressing emotional factors, and incorporating mobilization into daily activities.
This document discusses movement, health, and physical fitness. It defines movement, health, and different types of physical activity like aerobic, anaerobic, and lifestyle activities. It also discusses exercise, defining it as planned physical activity to maintain or improve fitness. The document outlines different types of fitness like physical, health-related, and skill-related fitness. It emphasizes that physical activity benefits people of all ages by contributing to overall fitness and quality of life. The University of Tunku Abdul Rahman is working to nurture the younger generation in Malaysia through programs in medicine, physiotherapy, and other health fields to promote fitness and make Malaysians fit for the future.
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
This presentation discusses different types of muscle stretching. It introduces muscle stretching and defines it as flexing or stretching a muscle to improve elasticity and tone. There are four main types of stretching discussed: static, dynamic, ballistic, and PNF. Static stretching involves holding a stretched position for 30 seconds to 2 minutes. Dynamic stretching occurs during movement. Ballistic stretching uses bouncing motions and can cause injury. PNF stretching enhances range of motion through isometric contractions of opposing muscles. The benefits of stretching include relief from pain, increased flexibility and range of motion, better circulation, relaxation, and improved posture and energy.
Stretching and Sports Medicine Dr Sahir PallSahir Pall
Dr. Sahir Pall discusses stretching and sports medicine. He outlines different types of stretching including static, ballistic, passive, and active stretching. Static stretching involves holding a position to increase flexibility while ballistic stretching uses bouncing movements and can cause injury if done incorrectly. Dr. Pall also discusses the benefits of stretching like reduced injury risk and improved performance, as well as the importance of warming up before exercise to prepare the body and reduce injury. However, stretching must be done properly to avoid potential detriments like muscle tears from overstretching.
The document provides definitions and classifications of different types of movements. It discusses passive movements such as relaxed and forced passive movements. It also discusses different categories of active movements including free, assisted, and resisted voluntary movements as well as involuntary reflex and associated movements. Techniques, principles, effects and uses are described for each type of movement.
Physiotherapy for Frozen shoulder and Rheumatoid arthritis Nigam Dash
Physiotherapy management of frozen shoulder and rheumatoid arthritis involves three phases:
1. Freezing/protection phase for frozen shoulder focuses on pain control, edema reduction, and maintaining soft tissue and joint integrity with passive movements and exercises.
2. Frozen/subacute phase uses assisted exercises, mobilization, and stretches to improve mobility and neuromuscular control.
3. Thawing/chronic phase aims to return to function through self-strengthening and high-velocity mobilization.
For rheumatoid arthritis, the acute inflammatory period is managed through education, pain relief, range of motion exercises, isometrics to prevent weakness and deformity, and assistive devices.
This document discusses different types of active movements, including free exercises. Free exercises are performed against gravity only without external assistance or resistance. They are classified as localized exercises that target specific joints or muscles, or general exercises involving multiple joints and muscle groups. The techniques of free exercises include proper starting position, clear instruction, varied speed, and sufficient duration. Free exercises provide benefits such as relaxation, maintenance of joint mobility and muscle tone, improved neuromuscular coordination, and increased confidence. They also enhance circulatory and respiratory cooperation during more vigorous activities.
Core exercises target the abdominal, hip, and spinal muscles to improve stability and balance. Examples include crunches, reverse crunches, and Russian twists. Flexibility involves moving joints through their full range of motion while stretching moves beyond normal range. Static stretching slowly stretches muscles to their limit, like toe touches and lunges. Dynamic stretches use controlled swinging, like inchworms and leg swings. Proprioceptive neuromuscular facilitation (PNF) alternates stretching and contracting targeted muscles for advanced flexibility training and rehabilitation.
This document discusses muscle strength testing. It defines muscle strength as the maximal force a muscle can exert during contraction. Various methods are described to test muscle strength, including using devices like a cable tensiometer, strain gauge, or dynamometer, as well as manual muscle testing. The most common manual muscle testing scale ranges from 0 to 5, where 0 is no contraction and 5 is normal strength against maximum resistance. Resisted isometric contractions can also be performed to evaluate the degree of pain and strength during maximum effort without movement.
The document discusses the benefits of flexibility, including stress reduction and improved well-being beyond physical benefits. It defines flexibility as the ability to move joints through a full range of motion. Benefits of flexibility are preventing lower back pain, developing agility, relieving stress-related tension, and aiding rehabilitation. The document recommends static stretching without movement for cooling down safely, and dynamic stretching with movement for warming up and agility, advising against ballistic stretching which can trigger protective body reflexes against overstretching. Safety tips include stretching within comfort levels, gradual progression, warming up before stretching, and avoiding pain.
This document discusses different types of stretching exercises. It defines stretching as flexing or stretching muscles to improve elasticity and range of motion. There are dynamic stretches like controlled swinging motions and static stretches where a muscle is held at its farthest point. PNF stretching is the fastest way to improve flexibility and involves isometric contractions of muscles during stretching to relax and further stretch muscles. Different PNF techniques like hold-relax involve isometric contractions followed by passive stretching to improve range of motion. The document cautions that certain techniques like ballistic stretching or advanced PNF methods should only be done by trained athletes due to injury risks.
Stretching ;
Time spent on warming up and cooling down may help improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition.
The coaches may wish to encourage the athletes to regard the warm-up and cool down as an essential part of both the training session and competition itself.
Remember *** According to periodization and athlete performance coaches have to do the programming. ***
Summer 2020
HamidReza Ebrahmi
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
This document provides information on therapeutic exercises used in physiotherapy. It defines different types of range of motion exercises including passive, active, and active-assisted exercises. It describes goals and indications for each type. Principles of range of motion techniques and how to apply different techniques like for the upper extremities are covered. Factors that affect joint mobility like flexibility, contractures, and immobilization are summarized. Contraindications to stretching and how collagen is affected by immobilization are also mentioned.
This document discusses active movement and resisted exercise. It defines active movement as voluntary movement performed using one's own strength. Resisted exercise involves applying an external force in opposition to muscular contraction to increase tension and develop muscle power and endurance. The document outlines various techniques for resisted exercise, including proper positioning, stabilization, applying traction, and using the correct resisting force matched to the individual's ability. It recommends low resistance with high repetitions to develop endurance and high resistance with low repetitions to build power and muscle size.
The document discusses various exercise principles including the SAID principle, kinetic chain model, resistance exercise principles, and different training systems such as circuit training. It explains how the body specifically adapts to different exercise demands and reviews open and closed kinetic chain exercises. Different methods for applying progressive overload are also reviewed including increasing intensity, volume, and frequency.
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
Mark a line on the floor with tape. Sit with
legs extended, feet flat against the tape. Reach forward
with both hands along the measuring line. Hold for 1-2
seconds. Measure distance between fingertips and zero
point.
Goal: Reach 10 cm past toes with straight legs.
This document discusses principles of exercise and fitness. It begins by defining exercise and describing components like warm-up, work-out, and cool down. It then discusses several principles of exercise: overload, progression, specificity, reversibility, recovery, and individual differences. It explains key stretching and strength exercises and how to structure a workout plan.
Flexibility refers to the range of motion in joints. There are several types of flexibility including dynamic, static active, and static passive flexibility. Flexibility is important for physical fitness and injury prevention. When stretching, one should warm up first, hold stretches for 30 seconds, and avoid ballistic stretching which can cause injury. Proper flexibility training involves techniques such as static, dynamic, isometric, PNF, and ballistic stretching.
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.
The document discusses various aspects of training and sports including strength, endurance, speed, flexibility, coordinative abilities, and circuit training. It defines these terms and describes different types as well as methods to develop each component. For example, it explains that strength includes static, dynamic, and explosive types and can be improved through isometric, isotonic, and isokinetic exercises. Circuit training is described as a method that combines various exercises performed back-to-back with minimal rest in between.
Being flexible has several benefits. It allows joints to move through their full range of motion, enhances sports performance, improves posture, and reduces injury risk. There are different types of stretching, including static, PNF, and ballistic stretching. Static stretching is safest and involves holding a stretch for 15-30 seconds without pain. Flexibility can be improved over time by following the principles of overload, progression, and specificity in stretching exercises.
Stretching is an exercise technique that lengthens and improves the elasticity of muscles, lubricates joints, corrects posture, oxygenates cells, reactivates blood circulation, eliminates waste, prevents trauma, reduces inflammation and pain, brings the body towards complete physical well-being.
Flexibility training techniques aim to increase range of motion and prevent injury. Static stretching, both passive and active, involves holding a stretched position for 20 seconds and can aid recovery. Dynamic stretching uses controlled movements to warm up. PNF stretching combines isometric contractions and relaxations to further increase range of motion beyond what static stretching allows. Examples of PNF techniques are contract-relax and contract-relax-antagonist-contract.
Mobility and Flexibility of soft tissues (muscles, tendons, fascia, joint capsule, and skins) surrounding the joint along with adequate joint mobility, are necessary for normal ROM.
Mobility: is the ability of segments of the body to move through range of motion for functional activities.
Flexibility: is the ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain –free ROM.
Dynamic stretching is a form of stretching beneficial in sports utilizing mom...sharifah syed
Dynamic stretching is a form of stretching that uses controlled movements through a full range of motion to prepare muscles for exertion. It has been shown to be more effective for warm-ups than static stretching, which can reduce strength and power. Dynamic stretching engages the dynamic stretch receptors in muscles in a sport-specific way and has been linked to improved performance and reduced injury risk compared to static stretching. Common dynamic stretches include high knees, butt kicks, and lunges. Static stretching is better suited for post-workout cool downs.
UNIT 3THE BODY AND ITS EXERCISES - LESSON 1-4.pptxKristelMarcelo1
This document provides information about various weight training exercises that can be done at home without equipment. It begins with an introduction to a full-body weight training session and then provides instructions for specific exercises that target the upper body, middle body, and lower body. The upper body exercises described include front raises, tricep dips, pushups, kneeling pushups, back burns, bent over YTW raises, and dumbbell rows. The document emphasizes that bodyweight exercises can effectively build muscle and improve fitness even without access to a gym or equipment during the COVID-19 pandemic.
Anil Dahiya XII chapter -10 Training in sports physical educationANIL DAHIYA
This document provides an overview of different components of sports training including strength, endurance, speed, flexibility, and coordinative abilities. It defines each component and describes various methods to improve each one. For strength, it discusses isometric, isotonic, and isokinetic exercises. For endurance, it covers continuous training, interval training, and fartlek training. For speed, it mentions acceleration runs and pace runs. And for flexibility, it lists static, ballistic, dynamic, and PNF stretching methods. The document serves as a reference for understanding the key aspects of training for sports.
Physical activity includes sports, dance, and activities done at work or at home, like walking or yard work. Exercise is a planned, structured activity meant to improve or maintain fitness. Physical activity is essential for health, while exercise is necessary to improve fitness. The components of physical fitness are health-related and skill-related; health-related fitness helps you stay healthy, while skill-related fitness helps with sports skills.
This document provides an introduction to therapeutic exercise and range of motion techniques. It discusses different types of movements including active, passive, assisted and resisted motions. The goals and indications for range of motion exercises like passive and active are explained. Principles, procedures and applications of range of motion techniques are outlined. Different types of assisted and resisted exercises are also described along with their uses.
Mean and Methods of Flexibility DevelopmentMAHABOOBJAN A
This document discusses flexibility, which is the range of motion of joints. It describes different types of flexibility including general, specific, active, passive, static, and dynamic flexibility. It also discusses factors that determine flexibility such as anatomical structure, ligaments, muscle stretchability, coordination, and strength. Finally, it outlines several methods for developing flexibility, including ballistic, slow stretching, slow stretching and holding, post isometric stretch, and PNF stretching techniques.
Strength training is most effective when it stimulates muscles with maximum intensity through a full range of motion without cheating or using momentum. This is achieved through high intensity repetitions that take several seconds and holding the contraction. Adequate rest between workouts, around a week, is also important to allow muscles to fully recover and rebuild stronger. This maximum stimulation and rest approach to strength training is faster, safer and more effective than conventional methods, and can stimulate the entire body in just 30-60 minutes per week.
Therapeutic exercise aims to treat diseases and injuries. There are two main types - passive and active movements. Passive movements are externally assisted and aim to maintain range of motion. Active movements involve patient effort and can be assisted, free, or resisted. The document outlines guidelines for applying range of motion exercises safely and effectively based on a patient's condition and goals. Progressive resistance training is also discussed as a method to gradually increase muscle strength over time.
This document discusses resistance training and provides information on different types of resistance exercises, benefits of strength training, warm up and cool down activities, and conditioning exercises for beginners. It explains that resistance training involves muscles working against additional force or weight. The two main types are isotonic, which involve muscle movement, and isometric, which do not involve joint movement. Benefits of resistance training and having a strong core are also outlined. [/SUMMARY]
Similar to UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES. 4th ESO. (20)
El documento resume los orígenes del baloncesto. Fue inventado en 1891 por James Naismith en Massachusetts para que los estudiantes pudieran practicar deportes en invierno dentro de gimnasios. Se establecieron las primeras reglas y se jugó el primer partido el 17 de diciembre de 1891. El baloncesto llegó a España en 1921 a través del Padre Eusebio Millán.
Este documento describe las reglas y elementos básicos del bádminton. Explica las dimensiones de la cancha, el equipamiento necesario como la raqueta y el volante, las modalidades de juego individual y dobles, el sistema de puntuación, y las reglas para el saque y las faltas. También cubre aspectos técnicos como la presa de la raqueta, el uso de la muñeca, y las posiciones básicas en la cancha.
Este documento proporciona vocabulario básico de baloncesto en inglés y español, incluyendo términos como lay up, dribbling, rebound, jump ball, pass, free throw, scoreboard, gear, hoop, rim, blackboard, air ball, alley oop, y más. También describe partes del campo de baloncesto como el court, 3 point line, key, mid-court line, end line, side line, y center circle.
This document contains a template for collecting information about traditional and popular games, including situational elements, participants, rules, and personal interpretation. Key details to be documented include the game field environment, any required objects/materials, number and characteristics of players, how teams are formed, rules for play, and conditions for winning/losing. The collector is prompted to provide illustrations and explain the game's objectives and motor skills developed.
El documento proporciona vocabulario básico en inglés y español para educación física y salud para el primer trimestre, incluyendo términos como calentamiento, lesiones, músculo, ejercicios abdominales, descansar, estiramiento, entrenamiento, tomar pulsaciones, colchoneta y espaldera. Además, presenta las capacidades físicas principales de resistencia, velocidad, flexibilidad y fuerza.
Volleyball was invented in 1895 by William G. Morgan in Massachusetts. He created the game of Mintonette as a less rough indoor activity for YMCA members. The game quickly spread to YMCAs across the US and was adapted into volleyball. An international federation was founded in 1947. Beach volleyball became an official Olympic sport in 1996. A volleyball game is played between two teams of six players over a net, with the goal of grounding the ball on the opponent's side without it touching the floor three times. Teams score points by grounding the ball on the other side or causing the opposing team to commit a fault.
The document provides an overview of track and field athletics events. It describes the different categories of running events including short distance races up to 400m, middle distance races from 800m to 3000m, and long distance races of 5000m and 10000m. It also discusses field events such as jumping events (high jump, long jump, triple jump, pole vault), throwing events (hammer, discus, javelin, shot put), and combined events (heptathlon, decathlon). Relay races and hurdles events are also summarized. Road races like the marathon and racewalking are briefly outlined.
Este documento resume las cualidades motrices de coordinación, equilibrio y agilidad. Explica que la coordinación es la habilidad para realizar movimientos de forma ordenada y eficiente, y distingue entre coordinación dinámica general y visomotriz. Describe los factores que afectan el equilibrio como la altura del centro de gravedad y la amplitud de la base de sustentación. Define la agilidad como la facilidad para realizar movimientos de forma rápida y eficaz integrando velocidad, fuerza, flexibilidad, coordinación y equ
This document discusses several motor qualities important for sports: coordination, balance, and agility. Coordination involves ordered body movements and can be dynamic/general or visuomotor involving eye-hand or eye-foot actions. Balance allows maintaining position against gravity and can be static or dynamic. Agility combines speed, strength, flexibility, coordination and balance for ease of movement such as turning, bending and jumping. These motor qualities are influenced by factors like fatigue, nerves, age, learning level and physical condition.
Floorball is an indoor team sport played with plastic sticks and a light plastic ball. The aim is to score goals by putting the ball into the opponent's goal. Each team has 6 players including a goalkeeper. Games consist of three 20-minute periods. Players can pass and dribble the ball with their sticks but cannot use their hands or raise the stick above the knee. The goalkeeper has additional restrictions within the goal area. Common violations are pushing opponents, hitting sticks, and dangerous play, which result in fouls or penalty shots.
Floorball is a team sport played between two teams of up to 20 players each. Five players and a goalie from each team are on the court at a time. Games consist of three 20-minute periods with a running clock. The plastic ball is 72mm in diameter and weighs 23g, while sticks can be up to 105cm long. Like field hockey, players use their sticks to control and pass the ball and score goals, but they can also use their feet and both sides of the stick. It is a non-contact sport played on a standard 40m x 20m rink.
The document summarizes four team sports: basketball, handball, volleyball, and soccer. It provides descriptions of each sport including typical positions, scoring, rules, and variations. For each sport, it outlines the objective, typical positions and formations, allowed contact, and ways that points or goals are scored.
The document provides information about several team sports including basketball, handball, and volleyball. It describes the basic rules and objectives of each sport, positions and formations used, and key techniques involved. Basketball is played between two teams of 5 players each trying to score the most points by shooting the ball through a hoop. Handball involves two teams of 7 players passing and bouncing a ball to throw it into the opponent's goal. Volleyball is played by two teams of 6 players each attempting to ground the ball on the other team's court under a net.
The document appears to be an activity worksheet for learning terms related to basketball and soccer. It includes multiple choice questions to match terms like "dribble", "alley oop", and "free throw" with their definitions for basketball. Similarly for soccer, it asks students to identify terms such as "offside", "penalty kick", and "corner kick". The activity provides opportunities for students to review and reinforce their understanding of key rules and techniques for both sports.
The document provides guidance on developing an effective training program to improve physical condition. It recommends establishing specific goals, evaluating your starting level through tests, and creating a training plan with progressive sessions that include warm-up, main exercises, and cool-down. Key aspects are choosing activities based on your goals, increasing difficulty over time, and maintaining consistency to see results while preventing injuries.
Resumen sistemas de entrenamiento para el desarrollo de la resistenciaAme DíazdeLope-Díaz
1. The document discusses various methods of endurance training including jogging, total training, fartlek, interval training, and circuit training.
2. Jogging involves easy pacing for 10-30 minutes at a moderate intensity of no more than 170 heartbeats per minute, with recovery to 120-130.
3. Total training combines running with exercises like abs and pushups for 20-40 minutes at a moderate intensity.
Este documento fornece os baremos para avaliar o desempenho de alunos do ensino fundamental em diferentes provas de aptidão física, separados por gênero e série escolar. Os baremos incluem provas de resistência, flexibilidade, abdominal, velocidade e salto.
The document discusses health, physical fitness, and exercise. It defines health and lists factors that affect health. It explains the importance of warming up before exercise and outlines the proper steps to warm up. It also discusses different aspects of physical fitness like endurance, flexibility, strength, and speed. It provides examples of exercises and sports that can help improve each of these physical capabilities.
El calentamiento específico debe tener continuidad y fluidez mediante una variedad de ejercicios, enfocarse en aspectos técnicos concretos usando el equipamiento propio del deporte, y durar aproximadamente 15 minutos. Consta de dos fases: la primera con ejercicios musculares y técnicos sin contacto, y la segunda con situaciones de juego para perfeccionar la técnica. Por ejemplo, un calentamiento de handball incluye correr botando el balón, pases, recibir y pasar en carrera, y superar al def
How to Manage Your Lost Opportunities in Odoo 17 CRMCeline George
Odoo 17 CRM allows us to track why we lose sales opportunities with "Lost Reasons." This helps analyze our sales process and identify areas for improvement. Here's how to configure lost reasons in Odoo 17 CRM
Strategies for Effective Upskilling is a presentation by Chinwendu Peace in a Your Skill Boost Masterclass organisation by the Excellence Foundation for South Sudan on 08th and 09th June 2024 from 1 PM to 3 PM on each day.
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Executive Directors Chat Leveraging AI for Diversity, Equity, and InclusionTechSoup
Let’s explore the intersection of technology and equity in the final session of our DEI series. Discover how AI tools, like ChatGPT, can be used to support and enhance your nonprofit's DEI initiatives. Participants will gain insights into practical AI applications and get tips for leveraging technology to advance their DEI goals.
LAND USE LAND COVER AND NDVI OF MIRZAPUR DISTRICT, UPRAHUL
This Dissertation explores the particular circumstances of Mirzapur, a region located in the
core of India. Mirzapur, with its varied terrains and abundant biodiversity, offers an optimal
environment for investigating the changes in vegetation cover dynamics. Our study utilizes
advanced technologies such as GIS (Geographic Information Systems) and Remote sensing to
analyze the transformations that have taken place over the course of a decade.
The complex relationship between human activities and the environment has been the focus
of extensive research and worry. As the global community grapples with swift urbanization,
population expansion, and economic progress, the effects on natural ecosystems are becoming
more evident. A crucial element of this impact is the alteration of vegetation cover, which plays a
significant role in maintaining the ecological equilibrium of our planet.Land serves as the foundation for all human activities and provides the necessary materials for
these activities. As the most crucial natural resource, its utilization by humans results in different
'Land uses,' which are determined by both human activities and the physical characteristics of the
land.
The utilization of land is impacted by human needs and environmental factors. In countries
like India, rapid population growth and the emphasis on extensive resource exploitation can lead
to significant land degradation, adversely affecting the region's land cover.
Therefore, human intervention has significantly influenced land use patterns over many
centuries, evolving its structure over time and space. In the present era, these changes have
accelerated due to factors such as agriculture and urbanization. Information regarding land use and
cover is essential for various planning and management tasks related to the Earth's surface,
providing crucial environmental data for scientific, resource management, policy purposes, and
diverse human activities.
Accurate understanding of land use and cover is imperative for the development planning
of any area. Consequently, a wide range of professionals, including earth system scientists, land
and water managers, and urban planners, are interested in obtaining data on land use and cover
changes, conversion trends, and other related patterns. The spatial dimensions of land use and
cover support policymakers and scientists in making well-informed decisions, as alterations in
these patterns indicate shifts in economic and social conditions. Monitoring such changes with the
help of Advanced technologies like Remote Sensing and Geographic Information Systems is
crucial for coordinated efforts across different administrative levels. Advanced technologies like
Remote Sensing and Geographic Information Systems
9
Changes in vegetation cover refer to variations in the distribution, composition, and overall
structure of plant communities across different temporal and spatial scales. These changes can
occur natural.
How to Add Chatter in the odoo 17 ERP ModuleCeline George
In Odoo, the chatter is like a chat tool that helps you work together on records. You can leave notes and track things, making it easier to talk with your team and partners. Inside chatter, all communication history, activity, and changes will be displayed.
UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES. 4th ESO.
1. UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES (Page 24)
1. RESISTANCE DEVELOPMENT (page 26)
Training methods: group of sequential exercises performed to improve physical condition.
- Continuous: jogging, total training, fartlek
- Interval training: consists of short, repeated, but intense physical efforts (3-5 minutes,
followed by short rest periods). We will not study interval training in this course.
- Mixed: circuit training
Other forms of exercise: sports, games, biking, swimming, aerobics, etc
In the third grade book, you have examples on how to develop resistance through continuous
running (jogging), total training, and fartlek.
2. 1.1. Circuit training (page 27)
History: The creators, Adamson and Morgan, found a way to improve training systems
of their time.
Purpose: Circuit training is useful to develop all physical capabilities. In this case, we’ll
apply it to the development of the aerobic resistance.
General description: Performing an exercise sequence, pausing between exercises.
Main characteristics:
- Circuit training usually consists of 6 to 12 different exercises called stations
- Each exercise is performed for 30´´to 60´, allowing a 20’’ to 30’’
rest between each station with atotal of 20 to 40 minute training time
per session.
- Intensity: Heart rate should not exceed 170-180 beats per minute .
-Resting periods: 20” to 30” between exercises and 2’ to 3”
between circuits
-You should repeat the circuit 3 to 4 times in each session.
-You should perform a variety of resistance exercises involving large
areas of the body and alternating muscular groups.
-Progression is achieved by increasing the execution time for each
station and the number of times the circuit is repeated in each
training session, reducing recovery time between stations or circuits.
-They are usually performed 1 to 2 times per week.
-It incorporates strength training exercises, so be sure to allow at least 48
hours between sessions that work the same muscle groups.
-Advantages: Less boring because it changes all the time
Can be easily adapted for strength or endurance of different sports etc
-Disadvantages: Takes awhile to set up. Uses a lot of equipment
3. Practical example (page 28)
The following circuit develops aerobic resistance and fitness for someone your age.
The exercises are as follow:
1. Jumping between 4 benches separated approximately one meter between them, then
return to running
2. Climbing a wall bar and jumping over a mat.
3. Jumping rope (moving forward)
4. Zigzagging through 5 cones and
returning to running
5. Lying down on your stomach on a mat, then standing up and jumping in place. Then
lying down again.
6. Running up a slope until touching the wall and returning to the floor performing 3
crunches every time you come down
7. Going through 4 hurdles (2 times below and 2 above the hurdle)
8. Jumping over two potros and return to running
Circuit characteristics:
4. - Number of reps: 8
-Exercise time in each station: 1 minute
-Resting time between exercises: 1 minute
-Number of times the circuit is repeated: 3
-Circuit duration (including resting times): 16’
-Duration of training session: approximately 50’
Observations:
- You must perform the exercises at a medium speed without pausing during the entire training
session. You must check your heart rate at the end of the circuit.
- A whistle can be used to indicate the beginning and end for each exercise, although it is more
fun using music.
Another circuit training:
2. FLEXIBILITY DEVELOPMENT (pag 30)
5. Flexibility has many different names, such as mobility and suppleness, but they are all the same
thing. Flexibility is how far your joints move which depends on the elasticity of your muscles.
Flexibility can be developed in two different ways:
- General: performing exercises affecting several articulations and muscular groups
- Specific: it affects a specific area or muscular group
Methods:
1. Dynamic or ballistic exercises: (uses the momentum of a moving body or limb in an
attempt to force it beyond its normal range of motion). It is used with wide and relaxed
movements – just like twisting from one side to another. You should use progressive or brisk
movements within the full range of motion in the joint, doing 5 to 10 reps with each.
The individual performs progressive exercises, wider balance exercises or bouncing to
reach the maximum flexibility. This method will allow us to reach greater flexibility in
dynamic situations, but it can be harmful if we perform them with excessive violence.
Movements must be soft and controlled.
2. Static: They are performed maintaining a position and modifying it little by little and
slowly according to the possibilities. They are not large movements such us with the dynamic
method. you use it when you hold one position for some seconds. There is no movement. You
have to keep a position at least 10-15 seconds. It may be Active, doing by yourself, or Passive,
doing it with a partner who helps you to do the stretching exercise.
2.1. Static passive: Using the help of a classmate or an instrument, it is possible to reach
positions that a person would be unable to reach on his own. We would refer them as assisted
stretching.
2.2. Static active: The person in charge of reaching the suitable position is the individual
performing the exercises. This is the most used and famous method of stretching.
6. 2.1. The evolution of flexibility as we age (page 31)
As we already told you, flexibility is a capacity that we lose with age: until 10-11 years of
age, the decline is minimal; but after this age, primarily as a result of puberty, increasing
muscular tension and declining cartilage size, flexibility declines faster. Between the 20 and
30 years of age, flexibility becomes stable; and after this age, it continues to decrease.
If we exercise properly, we will be able to maintain our level of flexibility above those of a
person who does not.
2.2. Appropriate training
As you can see in the graph, an active person maintains his life at better levels of flexibility
than a sedentary person, but you must always keep in mind that the training performed
must be adequate.
Those that overdevelop strength lose flexibility because their muscles become shorter with
an intense workout. The most fundamental principle is to obtain an optimum level of
flexibility including exercises for its development every time you perform physical activity.
2.3. Dynamic Method (page 32)
Purpose: To improve the amplitude of movement in the joints,
7. (primarily in the hips and shoulders), and the muscular elasticity.
General Description: It consists of performing wide oscillation
exercises or bouncing different parts of the body (arms, waist,
legs), and taking advantage of the inertia of the movement
to reach the limit of the articulation or muscles.
Main characteristics
- A training session usually lasts between 5 and 15 minutes, each exercise approximately
30´´
Can be two different types of movement:
1. Oscillations: Movements that take advantage of inertia to achieve flexibility. Affect
primarily the flexibility of the joint.
2. Bouncing: they are shorter movements where you advance little by little increasing
the length of the muscles.
Exercises must be performed in the following way:
1. Initial position: From the starting position, with the body stable to maintain the
position during wide movements.
2.Acceleration phase: the movement starts slowly, progressively
increasing amplitude as the body becomes more relaxed until
reaching the highest possible degree of mobility.
3. Deceleration phase: We slowly reduce the amplitude of
movement until we stop.
- You must carefully and progressively increase the movement,
without feeling pain; you must avoid jerking movements
- It’s essential that muscles are relaxed and follow that movement.
- Breathing can help the performance of the exercise. To do this, exhalation must
conclude with the end of the movement
When to perform it?
8. - After warming up, in preparation for the physical activity
- An essential part of the flexibility training
- It must never be performed without a previous warm-up. The muscles must increase
their temperature while warming up to avoid lesions
(page 33)
2.4. Method passive static. Stretching with help (page 34)
9. Purpose: To improve muscular flexibility and the amplitude of the joint movement.
General description: It consists of performing stretch exercises with the help of another
person who will push slowly to achieve a position that the person performing the
exercise could not achieve on their own.
This involves a partner moving your body part for you
For example they may lift your leg up when you lay on the floor
to stretch your hamstrings
It is important that you communicate with your partner to tell them
when you can feel a stretch, when it fades and most importantly, if it hurts.
Main Characteristics
-The duration of each session it is usually 10 to 20’, with each
exercise lasting for approximately 20”
-The exercises must be performed in the following way:
1-Starting position: From the starting position for the exercise
we are going to perform with a partner (helper) next to us.
2-Stretching phase: the helper slowly pushes us in the right direction
so the muscles will stretch until the other person lets him know.
3-Maintenance phase: once maximum stretching is achieved,
maintain the position and reduce the pressure for a few seconds
trying to relax the muscles until you notice that you can
continue to advance.
4-Stretching phase: try one more time until you reach the limit of the movement
5-Relaxation phase: the helper will reduce pressure progressively so the partner can go back to
the initial position.
The stretching phase must be performed two or three times until reaching the limit of the
movement
The advance must be progressive, careful, without feeling pain and avoiding jerking movements
The helper must pay attention to the partner’s instructions
It’s essential that the muscles are relaxed and follow the movement
Breathing can help the performance of the exercise. Matching the expulsion of the air with
stretching phase, and breathing in a relaxed way during maintenance.
The helper must be in a comfortable and stable position so they can exercise pressure without
difficulty
2.5 Active static method. The stretching (page 35)
Purpose: Improve muscular elasticity
10. General Description: placing yourself in a position in which you can stretch the muscles slowly
and without pain, maintaining the position for a few seconds
A static active stretch should be held for 10-30 seconds for 1-2 stretches per muscle group.
-You move the joint to the point where you can feel a gentle stretch in the muscle
- Hold the position, don't bounce
- If the stretching sensation fades, move a little further into the stretch until it returns and hold
again
- Stretches shouldn't hurt, if it does, ease off
Main characteristics:
- Duration of each session: between 10 and 30 minutes
-The variety of exercises is important. We need to work all the muscular groups in the body
-The location of the exercises is fundamental to obtain results. We must position ourselves in the
right position, noting tension only in the area we want to stretch.
-The relaxation of the rest of the muscles is imperative to perform the exercise successfully
-The exercises must be performed in the following way:
1. Starting position: place yourself in the desired position, feeling a light tension in the
muscles we are going to stretch
2. First stretching phase: Softly reach the position of maximum stretching without
feeling pain and breathing regularly. Maintain position between 10 and 30 seconds.
3. Relaxation: Go back to the initial position
4. Second stretching phase: try again to reach to position of maximum stretching trying
to advance a little more than the previous time and maintaining this position for
another 10-30“. Remember that you should not feel pain.
Soft and regular breathing helps diminish tension
When to perform it? You can perform it to warm up muscles before starting any activity;
to relax tired muscles after the physical activity; as a specific exercise of flexibility
training.
3. STRENGTH DEVELOPMENT (Page 36)
There are many different methods of strength training. We suggest the following five methods:
11. 3.1: Body Weight Exercises:
These exercises require no equipment and use your own body weight and
gravity as resistance, as load.
Characteristics:
- Number of reps: between 10 to 30.
- Time: between 15’’ to 45’’
- Gravity is the force our muscles work against
- It is wise to do exercises for the different groups of muscles alternating them in order to
not overload a certain group
- We can do the exercises in circuit to have a better organization
3.2: Partner-Resistance Strength Training: (page 38)
12. The partner helps to increase the load of the exercise or it can be the resistance to work against
Characteristics:
- Number of reps or the length of the exercise depends on the characteristics of the
performer
3.3: Plyometric exercises. (page 40)
13. Characteristics:
- A series of consecutive jumps (between 2 and 8), high and long. The total number of
jumps that should be performed in a session is 60-80
- The jumps can be performed while running, in a steady position, or using one or both
legs
- Long jumps: over hoops, marked lanes on the floor, benches, hurdles, etc.
- High jumps: go up and down benches, bleachers, etc.
- It is not recommended to perform many series of jumps in order to avoid damage to the
knees
- Este tipo de entrenamiento too nos ayuda a desarrollar la velocidad de reacción y
desplazamiento.
3.4: Medicine ball exercises.
Characteristics:
- A sequence of throws from different positions with balls of
different weight according to age, sex and level of participation
(1 to 3 kilos)
- The throws are performed with one or both hands from
different positions: standing up, sitting down, kneeling down,
laying on a flat surface, etc.
- The throws can be performed from a steady position or
with previous steps
- The throws can be performed at a predetermined distance,
to a further distance or to a certain object (aimed throw)
3.5: Weighlifting
14. Characteristics:
- The weight must be adapted to the level of the participant.
At your age it is not recommended to use big weights, because
it can interfere with the normal bone growth.
- Training is done in sets. Each set consists of 1 to 20 reps
- Time between sets is 3 to 5 minutes
- First work the bigger muscle groups, then the smaller.
It is recommended to alternate the exercises for the different
groups of muscles (arms, core, legs) in order to provide better
recovery
- It is essential to perform the exercises correctly. In this kind of
exercises, one tends to acquire inadequate postures to
compensate, which in a long term it can cause injuries.
Besides weights, we can use medicinal balls.
3.6 Benefits of strength training: (page 41)
- Increases muscle density
- Improves the capacity of the muscles
- Strengthens different tissues, which can help avoid injuries
- Improves the capacity of energetic reserves in the muscles.
But if this workout is not adequate, it can have negative effects on our organism:
- Excessive workouts can have a negative effect on bone growth
- Violent or excessive strength exercises can generate malformations
- Can create injuries if techniques are not used properly.
- Exercises performed incorrectly can have a negative impact on the flexibility
-
Why do we have to do stretch exercises after the strength exercises?
- After a workout, game or any kind of activity with physical effort, muscular fibers will
feel exhausted and lightly shortened
- Stretch workouts help to recuperate the strain on the muscles
- Continuous physical exercises without stretching will cause loss of flexibility and can
lead to muscular injuries
How to increase the load on strength workouts (page 43)
By changing the body positions, we can increase the intensity by putting more body weight on
the muscles that we are working. Here are two examples.