Flexibility Training Flashcards
What are the three different flexibility training methods?
Static stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation stretching (PNF)
What is static stretching?
Where a person gets into a specific position to target a particular muscle or muscle group, and holds the position to develop the stretch. Each position should be held for 12-30 seconds each.
What is dynamic stretching?
This type of stretching involves gradually increasing the range of movement of a muscle or group of muscles over a series of repetitions.
What is PNF stretching?
Thai type of training is usually performed in the cool-down part of the training session to develop the length of the muscle. This method of stretching requires the help of a partner or an immovable object to provide resistance. The participant stretches their muscle as far as possible. A partner then helps the body part being stretched. The participant pushes against their partner for 6-10 seconds. The muscle is relaxed as the partner pushes the body part to increase the stretch, then repeated.
What are the advantages of PNF stretching?
Can be done anywhere at any time.
Does not require lots of space.
Does not require expensive equipment.
Benefits all performers.
Can be adjusted to suit the needs of the performer.
Very effective as part of a rehabilitation programme.
What are the disadvantages of PNF stretching?
Must only be performed after muscles are fully warmed up.
Best performed with a partner who is fully trained.
There is no risk of injury if not performed correctly.
Can be tedious, especially if the performer would prefer to be playing sport.
What are the advantages of static stretching (flexibility)
