Training used to develop flexibility

Question 1

What are the types of stretching routine?

Answer 1

1. Maintenance stretching, performed as part of a warm-up to maintain current ROM and prepare for exercise
2. Developmental stretching, designed to improve the ROM at a joint.

Question 2

What are the stretching techniques that can be used to improve flexibility?

Answer 2

1. Static stretching
2. Dynamic stretching
3. Ballistic stretching
4. PNF stretching.

Question 3

What is static stretching?

Answer 3

Static stretching is the lengthening of a muscle and connective tissue just beyond the point of resistance

How?
Hold stretch for 10-30 seconds
Duration, repeat 3-6 times

\+/-?
\+Safe and simple method
\+Can be active or passive
-Slowest method
-Fails to prepare muscles for dynamic movement

Question 4

What is dynamic stretching?

Answer 4

Taking a joint through its full ROM with control over entry and exit stretch

+/-?
+A more controlled form of ballistic stretching
+Less risk of injury, while preparing connective tissues for dynamic movement
+Improved speed and power
-Does not aid recovery after exercise

Question 5

What is ballistic stretching?

Answer 5

Involve dynamic movements, such as arm or leg swings using momentum to force the joint through its extreme range of movement

+/-?
+Good for activities that require a large degree of flexibility, such as gymnastics often use these methods
+Improved speed and power
-Can cause the activation of the stretch reflex
-Dangerous and can cause injury

Question 6

What is PNF stretching?

Answer 6

Muscles spindle to increase flexibility, delaying stretch reflex

How?
Static, with assistance from partner, move joint just past point of resistance
Contract, agonist isometrically contracts against partner, 6-10 seconds
Relax, the muscles relax and limb can be moved further

\+/-?
\+Fast improvements to flexibility
\+Can be used during recovery
-Requires a partner
-Complex technique

Question 7

What are the adaptations following flexibility training?

Answer 7

1. Increased resting length, causing
   - Increased ROM about a joint
2. Increased elasticity, causing
   - Increased potential for static and dynamic flexibility