FITT-VP Recommendations for Flexibility Training Program

Question 1

Frequency (FITT-VP Recommendations for Flexibility Training Program)

Answer 1

> /= 2-3 d*wk with daily being most effective

Question 2

Intensity (FITT-VP Recommendations for Flexibility Training Program)

Answer 2

Stretch to the point of feeling tightness or slight discomfort

Question 3

Time (FITT-VP Recommendations for Flexibility Training Program)

Answer 3

• Holding a static stretch for 10-30s is recommended for most adults
• In older individuals, holding a stretch for 30-60s may confer greater benefit
• For proprioceptive neuromuscular facilitation (PNF) stretching, a 3-6s light to moderate contraction (e.g. 20%-75% of maximum voluntary contraction) followed by a 10-30s assisted stretch is desirable

Question 4

Type (FITT-VP Recommendations for Flexibility Training Program)

Answer 4

A series of flexibility exercises for each of the major muscle-tendon units is recommended
-Static flexibility (i.e. active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective

Question 5

Volume (FITT-VP Recommendations for Flexibility Training Program)

Answer 5

A reasonable target is to perform 60s of total stretching time for each flexibility exercise

Question 6

Pattern (FITT-VP Recommendations for Flexibility Training Program)

Answer 6

• Repetition of each flexibility exercise 2-4 times is recommended
• Flexibility exercise is most effective when the muscles warmed through light to moderate aerobic activity or passively through external methods such as moist heat packs or hot baths

Question 7

Progression (FITT-VP Recommendations for Flexibility Training Program)

Answer 7

Methods for optimal progression are unknown