Flexibility Training Flashcards
Name one type of Flexibility Training.
Either….
Static Stretching, Ballistic Stretching, Proprioceptive Neuromuscular, Facilitation (PNF)
Name the two types of static stretching.
Active Stretching and Passive Stretching.
What is Active Stretching?
Performed independently, using your own internal force to stretch and lengthen muscle.
What is Passive Stretching?
Requires help from another person or object to provide external force to cause the muscle to stretch.
Which type of stretching is the lowest risk?
Passive Stretching
Name one advantage of Static Stretching?
Easy to carry out.
Name one disadvantage of Static Stretching?
Not an effective way to stretch certain muscle groups.
What is static stretching?
Static stretching helps too reduce the risk of injury and muscle soreness.
Name three sports suited to Static Stretching?
Gymnastics, Dance and Hurdling.
What is Ballistic Stretching?
Ballistic stretching uses force of the limb movement to stretch muscles beyond their range of motion.
Describe the movement of Ballistic Stretching.
The movements are fast and jerky.
Does Ballistic Stretching have a high risk on injury?
Yes, it ha a higher risk of injury.
What sports is Ballistic Stretching good for?
Good for most sports.
Gymnastics, Hurdling, Athletics and Badminton.
Name an advantage of Ballistic Stretching.
Can be sport specific.
Name a disadvantage of Ballistic Stretching.
Must be undertaken with supervision.
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
What is PNF?
PNF is an advanced form of PASSIVE stretching, using a partner or object to provide resistance.
What is PNF used to develop?
Mobility and strength.
What is PNF often used in?
Rehabilitation programmes.
How to perform PNF?
To perform PNF, a partner would stretch the muscle to
the limit applying resistance from 6-10s. The muscle is then relaxed and with a partner again a passive stretch is performed.
What sports is PNF good for?
Most sports.
Gymnastics, Hurdling, Jumping Events.
Name an advantage of PNF.
Can be used to recover from an injury. Rehabilitation.
Name a disadvantage of PNF.
Risk of overstretching.
