Chapter 2 The Principles of Stretching

Question 1

Improved Range of Movement

Answer 1

By placing particular parts of the body in certain positions, we are able to increase the length of our muscles. As a result of this, a reduction in general muscle tension is achieved and our normal range of movement is increased.

Question 2

By increasing our range of movement we are increasing the distance our limbs can move before

Answer 2

damage occurs to the muscles and tendons.

Question 3

The benefits of an extended range of movement include

Answer 3

increased comfort, a greater ability to move freely, and a lessening of our susceptibility to muscle and tendon strain injuries.

Question 4

By increasing our muscles’ length we are increasing the distance over which they are able to contract. This results in a potential increase to our

Answer 4

muscles’ power and therefore increases our athletic ability, while also leading to an improvement in dynamic balance, or the ability to control our muscles.

Question 5

Reduced Post-Exercise Muscle Soreness

Answer 5

We have all experienced what happens when we go for a run or to the gym for the first time in a few months. The following day our muscles are tight, sore, and stiff, and it is usually hard to even walk down a flight of stairs. This soreness that usually accompanies strenuous physical activity is often referred to as “post-exercise muscle soreness.” This soreness is the result of micro tears (minute tears within the muscle fibers), blood pooling, and accumulated waste products, such as lactic acid.

Question 6

Stretching, as part of an effective cool-down, helps to alleviate this soreness by

Answer 6

lengthening the individual muscle fibers, increasing blood circulation, and removing waste products.

Question 7

Reduced Fatigue

Answer 7

Increased flexibility through stretching can help prevent the effects of fatigue by taking pressure off the working muscles (the agonists). For every muscle in the body there is an opposite or opposing muscle (the antagonist). If the opposing muscles are more flexible, the working muscles do not have to exert as much force against them. Therefore each movement of the working muscles actually takes less effort.

Question 8

a regular stretching program will also help to

Answer 8

improve posture, develop body awareness, improve coordination, promote circulation, increase energy, and improve relaxation and stress relief.