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Chapter 10: Flexibility
Lesson 10.2: Improving Flexibility
Taking Charge: Building Intrinsic Motivation
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Lesson 10.2: Improving Flexibility
Lesson Objectives:• Explain the differences among static stretching, PNF
stretching, and ballistic stretching.• Describe the fitness target zones for static and ballistic
exercise.• List the guidelines for doing flexibility exercises safely.
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Lesson 10.2: Improving Flexibility
Question
What is the difference between range of motion and stretching exercises?
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Lesson 10.2: Improving Flexibility
Answer
The difference between ROM and stretching exercises:
• Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group).
• Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles.
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Lesson 10.2: Improving Flexibility
Question
What are the best type of exercises to use in a sport warm-up?
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Lesson 10.2: Improving Flexibility
Answer
Best type of exercises in the warm-up:
• The exercises in the warm-up should be sport-specific.
• They should get progressively more intense.
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Lesson 10.2: Improving Flexibility
Question
There are three different ways to stretch a muscle group. Can you name what these are?
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Lesson 10.2: Improving Flexibility
Answer
Three different ways to stretch:• Static stretching• PNF stretching• Ballistic stretching
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Lesson 10.2: Improving Flexibility
Question
What is meant by the term static stretching? How do you perform a static stretch?
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Lesson 10.2: Improving Flexibility
Answer
Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds.
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Lesson 10.2: Improving Flexibility
Question
What is meant by the term PNF stretching?
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Lesson 10.2: Improving Flexibility
Answer
• PNF stretching involves contracting the muscle to be stretched before stretching it.
• While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps).
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Lesson 10.2: Improving Flexibility
Question
What is meant by the term ballistic stretching?
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Lesson 10.2: Improving Flexibility
Answer
Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific.
• Examples:– Swinging your leg back and forth– Bouncing up and down on your toes, similar to
jumping rope
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Lesson 10.2: Improving Flexibility
Answer (continued)
• Sports performance will benefit from ballistic stretching.
• Ballistic stretching should be done after a static stretching warm-up.
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Lesson 10.2: Improving Flexibility
Question
Why is static stretching considered safer than ballistic stretching?
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Lesson 10.2: Improving Flexibility
Answer
Static stretching is considered safer than ballistic stretching because:
• Ballistic stretching involves bouncing motions.• These bouncing motions may cause the muscle
to overstretch.• If the motions are too vigorous, this may lead to
injuries.
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Lesson 10.2: Improving Flexibility
Question
Which types of stretching should athletes perform to improve their flexibility?
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Lesson 10.2: Improving Flexibility
Answer
• Athletes should use static, PNF, and ballistic stretching to improve their sporting performance.
• Start with static or PNF stretching.
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Lesson 10.2: Improving Flexibility
Question
What are some examples of sport-specific ballistic stretching?
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Lesson 10.2: Improving Flexibility
Answer
• An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box.
• Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels.
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Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow for a static or PNF program?
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Lesson 10.2: Improving Flexibility
Answer
Guidelines for a static stretch or PNF program:• Stretch each muscle group daily.• Warm up before stretching.• You can use a partner or you can use your own
body weight to provide an overload. • Hold each stretch for 15 to 30 seconds. Rest for 10
seconds.• Stretch each muscle group. • Repeat exercises several times.
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Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow when doing a ballistic stretching program?
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Lesson 10.2: Improving Flexibility
Answer
Guidelines for ballistic stretching:• Begin with static stretching or PNF warm-up.• Use slow, gentle bounces using the motion of
your body part to stretch the specific muscle.• Caution: No stretch should cause pain,
especially sharp pain.
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Lesson 10.2: Improving Flexibility
Answer (continued)
• Bounce in rhythmical fashion slowly and gently 10 to 15 times.
• Stretch each muscle group. • Repeat exercises several times.
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Lesson 10.2: Improving Flexibility
Question
How does the saying “no pain, no gain” apply to flexibility exercises?
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Lesson 10.2: Improving Flexibility
Answer
Stretching should not cause pain—there should (at most) be some slight discomfort when stretching.
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Lesson 10.2: Improving Flexibility
Question
What are examples of specific stretches people should avoid doing?
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Lesson 10.2: Improving Flexibility
Answer
Avoid the following flexibility exercises:• Rolling the head and neck in a full circle• Tipping the head backward to stretch the neck• Standing toe touches or windmills• Avoid stretching muscles that are
already overstretched from poor posture.
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Taking Charge: Building Intrinsic Motivation
Read about James and Leon in the Taking Charge section of chapter 10 (page 165).
• How does James show that he’s extrinsically motivated?• What other types of external rewards motivate people to
be active? • What are some disadvantages
of being extrinsically motivated?
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Taking Charge: Building Intrinsic Motivation
• How does Leon show that he is intrinsically motivated?• What could James do to become more intrinsically
motivated?• What advantages are there to being intrinsically
motivated?• How does a person increase his or her intrinsic
motivation?• Fill in the questionnaire to evaluate your own motivation
to be physically active.