flexibility programming

Question 1

static

Answer 1

intensity: 4-5 pain, mild discomfort

number of exercises: 2

duration: 20 seconds

number of sets: 3 sets

Question 2

dynamic

Answer 2

intensity: 4-5 pain, mild discomfort

number of exercises: 5 exercises

duration: 10 reps, slow + controlled

number of sets: 2 sets, 1s down/1s return cadence

Question 3

ballistic

Answer 3

intensity: 4-5 pain, mild discomfort

number of exercises: 2 exercises

duration: 10 reps

number of sets: 2 sets, 1 s down/1 s return cadence

Question 4

PNF, hold-relax

Answer 4

intensity: 4-5 pain
pre-stretch: 15 seconds
contraction: isometric, 6 seconds, 50% MVC
passive stretch: 10 seconds

Question 5

PNF, hold-relax with agonist contraction

Answer 5

intensity: 4-5 pain
pre-stretch: 15 seconds
contraction: isometric, 6 seconds, 50% MVC
passive stretch: 10 seconds; with contraction 50% MVC of muscle assisting stretch

Question 6

PNF, contract-relax

Answer 6

intensity: 4-5 pain
pre-stretch: 15 seconds
contraction: concentric, 6 seconds, 50% MVC
passive stretch: 10 seconds

Question 7

PNF, contract-relax with agonist contraction

Answer 7

intensity: 4-5 pain
pre-stretch: 15 seconds
contraction: concentric, 6 seconds, 50% MVC
passive stretch: 10 seconds; with contraction 50% MVC of muscle assisting stretch