typesofflexibilitytraining-1215164343955424-9.ppt

8/14/2019 typesofflexibilitytraining-1215164343955424-9.ppt

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Types of lexibilityTraining and theSpecifics of

Performance


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What is

Flexibility?


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Flexibility is the ability for a

joint to bend, stretch andtwist through a range of

motion without injury(PDHPE application and inquiry HSC course Textbook)

IMPORT NCE of flexibility


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Types of lexibility Training


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Static Flexibility

Active flexibility Passive flexibility

More closely related to sports

specific

Difficult to develop

Requires muscle strength

Easier to perform

Beneficial for cooling

down

Static stretching

it is safe and doesnt require the use of equipment.

Movements are smooth and are preformed slowly


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Advantages and Disadvantage of

Static Stretching

Advantages

It is safe and unlikely to cause injury

It overcomes the stretch reflex

Decrease the severity of D.O.M.S

Disadvantages

It doesnt increase flexibility through full range of movement

takes time


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Examples of Static Stretching

Calves

Quadriceps

Hamstring

groin

Biceps

Trapezius

Triceps


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Dynamic Flexibility

involves moving parts of the body and gradually increasing reach, speed ofmovement

performed in 8-12 repetitions

also referred to as ROMS- range of motion.

It stretches the muscle groups that cross over joints

Suited for: Dancing

Swimming

Aerobics


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Advantages

Stretches the major muscles that cross the joint

Stretches through full range of movement

Disadvantages

- May not stretch sport specific muscle groups


Dynamic Stretching


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Examples of Dynamic Stretching

http://www.youtube.com/watch?v=OK6kghPlyTI
http://www.youtube.com/watch?v=OK6kghPlyTIhttp://www.youtube.com/watch?v=OK6kghPlyTI


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Ballistic Flexibility

Violent ballistic stretching cancause:

Micro tears in muscle fibres

Weakening the tissue

In worst cases rupturing

muscles tendons

involves repeated movements such as swinging

and bouncing to gain extra stretch

It should be controlled and executed rhythmically to avoid jerky actions and

excessive momentum at the end point of the stretch

can form the third stage of warm up


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Examples of Ballistic Stretching


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P.N.F Flexibility

progressive cycle incorporating a static stretch, anisometric contraction and a period of relaxation in thelengthening position, following another static stretch

useful in rehabilitations programs

P.N.F stretching is based on two guiding principles

watch for pain quivering muscles and tension


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Advantages

Develops a range of motion

Assists in rehabilitation

Disadvantages

- requires the help of a partner who understands what to do


P.N.F Stretching


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Examples of P.N.F Stretching


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Flexibility and

Performance


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Internal Factors

The type of joint

Bone structure

Temperature of joint and associated tissue

Elasticity of tendons and ligaments

Elasticity of muscle tissue

Hinge joint

Ball and socket
http://www.shockfamily.net/skeleton/BALLSOCK.MOVhttp://www.shockfamily.net/skeleton/HINGE.MOV


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External Factors

one's commitment to achievingflexibility

the temperature of the place the time of day

age

gender

restrictions

typesofflexibilitytraining-1215164343955424-9.ppt

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