stretching routines/flexibility training

Question 1

what are the types of stretching routine

Answer 1

• maintenance
• development

Question 2

what is a maintenance stretching routine

Answer 2

performed as part of a warm up to maintain the current range of motion about a joint and prepare for the bout of exercise to come

Question 3

what is a development stretching routine

Answer 3

stretching sessions designed to improve the RoM about a joint.

Question 4

how is static stretching used in a maintenance stretching routine

Answer 4

• Lengthening a muscle and connective tissue beyond a point of resistance and hold for 10 seconds.
• As the stretch reflex subsides, approx. 5-6 seconds, connective tissue around the joint lengthens.
• Each stretch will be repeated 3-6 times.

Question 5

how is static active stretching used in a maintenance stretching routine

Answer 5

the performer themselves moves the joint into its stretched position without any external force or assistance.

Question 6

how is static passive stretching used in a maintenance stretching routine

Answer 6

the performer moves the joint into its stretched position with assistance, the aid of a partner or apparatus to help move just beyond the point of resistance. eg. cramp

Question 7

what is the time and intensity for static stretching in a maintenance stretching routine

Answer 7

• intensity is 3-6 times
• time is 10 seconds

Question 8

what are positives for static stretching used in a maintenance stretching routine

Answer 8

• Safe and simple method
• Effective in increasing range of movement and appropriate for maintaining flexibility
• Often built into cool downs to aid recovery
• Good for recovery, prevents blood pooling, helps the movement of lactic acid.

Question 9

what are negatives for static stretching used in a maintenance stretching routine

Answer 9

• adaptation to method can be slow
• should be avoided in warm ups as it fails to prepare the muscle for dynamic movements.

Question 10

how is dynamic stretching used in a maintenance stretching routine

Answer 10

Involves taking a joint through range of movement with control on entry and exit.

Question 11

what are AO3s (positives) for dynamic stretching used in a maintenance stretching routine

Answer 11

• It’s more controlled form than a ballistic stretch that doesn’t go to the extreme point of motion.
• Lower risk of injury while still preparing connective tissues for dynamic movement.

Question 12

how is isometric stretching used in a development stretching routine

Answer 12

• Isometrically contracting the muscles while holding a stretched position.
• With the use of assistance, a partner or apparatus, the performer completes a static passive stretch and isometrically contracts the muscles for 7-20 seconds.

Question 13

what are positives of isometric stretching used in a development stretching routine

Answer 13

• Overcomes the stretch reflex and creates greater stretch of fibres.
• Fast and effective way to increase static passive flexibility
• Decreased pain associated with stretching
• Develops strength in tensed muscles→ increases static activity.

Question 14

what are negatives of isometric stretching used in a development stretching routine

Answer 14

• High risk of damaging connective tissues
• not recommended for u16s
• demanding and should be limited to doing once every 36 hours.

Question 15

what is the frequency and time for isometric stretching in a development stretching routine

Answer 15

• frequency = every 36hrs
• time = 7-10secs

Question 16

how is proprioceptive neuromuscular facilitation (PNF) stretching used in a development stretching routine

Answer 16

PNF stretching looks to desensitise the stretch reflex to increase RoM. In its simplest form, it allows a three- step process

Question 17

what is the 3 step process for proprioceptive neuromuscular facilitation (PNF) stretching used in a development stretching routine

Answer 17

• static - with the assistance from a partner, a limb is moved just past the point of resistance and held.
• contract - the agonist muscle isometrically contracts against a resistance ( partner) for 6-10 seconds.
• relax - the muscle relaxed and the limb can be moved further into the stretch position.

Question 18

what are the positives of proprioceptive neuromuscular facilitation (PNF) stretching used in a development stretching routine

Answer 18

• With time ,muscle spindles adapt to increased length, delaying stretch reflex.
• Effective and shows father gains in flexibility
• Aids relaxation

Question 19

what are the negatives of proprioceptive neuromuscular facilitation (PNF) stretching used in a development stretching routine

Answer 19

• Can decrease speed and power
• Can be uncomfortable for performers
• More complex methodology

Question 20

what is the time for proprioceptive neuromuscular facilitation (PNF) stretching used in a development stretching routine

Answer 20

6-10 seconds

Question 21

how is ballistic stretching used in a development stretching routine

Answer 21

• Involves swinging and bouncing movements. - These exercises use momentum to force the joint through its extreme RoM.
• Bouncing into the position lengthens the muscle similar to a spring, which pulls the performer out of stretched position.

Question 22

what are the positives of ballistic stretching used in a development stretching routine

Answer 22

• Prepares muscles for rapid movement
• Can improve speed and power

Question 23

what are the negatives of ballistic stretching used in a development stretching routine

Answer 23

• Should only be used by those who are already flexible and regularly participate in explosive activities.
• Greater risk of injury
• Cause muscle to titan repeatedly activating the stretch reflex.