Flexibility Flashcards
What are the three types of flexibility training?
Static
Ballistic
Proprioceptive Neuromuscular Facilitation (PNF)
What is static flexibility training?
Static stretching helps reduce the risk of injury and muscle soreness
What is ballistic flexibility training?
Ballistic stretching uses the force of limb movement to stretch muscles beyond their normal range of movement
What is PNF flexibility training?
PNF is an advanced form of passive stretching, using a partner or object to provide resistance
What is passive and active stretching?
Active stretching is performed independently and passive stretching is performed with assistance of someone or something
Which sports performers require a high level of flexibility?
Gymnastics Dance Hurdling Athletics Badminton Tennis Squash
What are the advantages of static flexibility training?
Easy to carry out
Safest form of stretching so low risk of injury
Done by performers of any level of fitness
What are the disadvantages of static flexibility training?
Can only stretch muscles within body’s natural range of motion
Not always beneficial to carry out as part of a warm up as not physically exerting
Not effective way of stretching certain muscle groups
What are the advantages of ballistic flexibility training?
Can be made sport specific
Allows muscles to be stretched beyond normal range
What are the disadvantages of ballistic flexibility training?
Can cause injury, soreness and strains
Not effective way to stretch certain muscle groups
Often performed incorrectly
What are the advantages of PNF flexibility training?
Can increase flexibility and range of movement more
Can be used as part of a rehab programme
What are the disadvantages of PNF flexibility training?
Must be carried out by a specialist
Risk of overstretching
