Static and Dynamic Stretching - Training Methods

Question 1

State the benefits of improving flexibility

Answer 1

• Reduce likelihood of injury
• Greater rang of motion = improved sporting performance
• Imrpoving posture
• Reduce impact of DOMS

Question 2

When should stretching be completed?

Answer 2

Always when body is warmed up

Question 3

What is static stretching?

Answer 3

Person stretches to a position and holds stretch for 10-15 seconds

Chose a number don’t give range (15 is ideal)

Question 4

When should static stretching be carried out?

Answer 4

During a cooldown

Never in a warmup

Question 5

What are the benefits of static stretching in a cooldown?

Answer 5

• Helps return athlete to pre-exercise levels
• Brings blood to used muscles, promoting oxidation of hydrigen ions and delivery of proteins

Question 6

Give an example of static stretching

Answer 6

Quad stretch for 15 seconds

Question 7

What is dynamic stretching

Answer 7

• Involves moving joint through its range of motion with controlled movement

Question 8

When is dynamic stretching usually carried out?

Answer 8

During warm-ups

Question 9

What type of dynamic stretching should be carried out in warmups and what are it’s benefits?

Answer 9

• Stretches should mimic actions that will occur in sport
• Helps maintain increased bloodflow to area and maintain acute responses

Question 10

Give example of dynamic stretching

Answer 10

Footballer kicking their legs, increasing range of motion gradually
1) Arm swings/Shoulder Rotations
2) Leg Swings
3) Calf raises