Ballistic and PNF Stretching - Training Methods

Question 1

What is ballistic training?

Answer 1

Dynamic stretching done with great force

Question 2

What are pros and cons of ballistic stretching?

Answer 2

Pros: Very good for increasing flexibility
Cons: High risk of injury due to too much momentum

Question 3

Who should ballistic training be done by?

Answer 3

Certain elite athletes who train a lot for flexibility (such as dancers)

Cannot be done by your average athlete

Question 4

What is full-form of PNF Stretching

Answer 4

Proprioceptive Neuromuscular Facilitation

Don’t need to know really

Question 5

What are benefits of PNF Stretching?

Answer 5

• Effective method of improving flexibility
• Can be done by any athlete

Question 6

How is PNF Stretching conducted?

Answer 6

• Muscle is moved through its ROM until first sign of discomfort
• Muscle is contracted at this point isometrically for 6 seconds
• Muscle is briefly allowed to relax
• Stretched a bit further and isometric contraction is repeated

Isometric contraction is no change in muscle size as force is produced

Question 7

What are the benefits of having a strong core stability

Answer 7

• Improves stability
• Reduces risk of injury
• Improves posture
• Transfer of power from upper to lower body

Question 8

Are Abs part of core body muscles?

Answer 8

No - therefore sit-ups and crunches do not work.

Question 9

List some exercises for core stability

Answer 9

• Planks
• Bridge
• Superman

Pilates, yoga and some medicine ball training focus on core stability