Download - Performance Enhancement
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Flexibility and Athletic Performance
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Learning LogWhat is flexibility?
What are the benefits of flexibility?
What types of flexibility are there?
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General flexibility guidelinesRange of Motion
(ROM) Range that a joint can
be moved (flexion & extension)
Form can be altered with decreased ROM, reducing biomechanical efficiency and creating a climate for athletic injuries
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General flexibility guidelinesBenefits of flexibility
Decreased risk of injuryReduced muscle sorenessImproved muscular balance and postural awareness
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General flexibility guidelinesProper timing
Before activity – dynamic stretching is best
After activity – use static stretching, greatest gains can be achieved
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Flexibility methodsStatic Stretching
Stretching to a comfortable position and holding for a period of time.
No motion should be forcedHold stretch for 10-30 seconds (longer time,
less intensity)Should be used at the end of a training session
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Flexibility methodsBallistic stretching
Use of body momentum to bounce at the end range of a stretch
Has been found to increase flexibility; however there is the potential to cause musculoskeletal injuries
Not generally recommended.
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Flexibility methodsDynamic stretching
Active muscular effort are used to propel the muscle into an extended range of motion
Functional based exercises, use sport specific movements to prepare the body for training
Beneficial way to warm up prior to training
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Flexibility methodsDynamic stretching
Benefits Increases core temperature & peripheral blood flow Elongates muscles and tendons Enhances coordination, motor learning, &
proprioception Incorporates balance
Ex: high knees, butt kicks, straight leg kicks, leg swings, lunge walks (can add trunk rotations, inverted hamstring, inchworm
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Learning LogName 3 or 4 stretches that you have done.
What muscles did it stretch?Did you enjoy the stretch?
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Flexibility methodsProprioceptive Neuromuscular Facilitation
(PNF)Muscles to be stretched is first contracted
maximallyThe muscle is then relaxed and is either
actively stretched by contraction of the opposing muscle or is passively stretched
Two typesRapid beneficial increases, but best done with
someone who is trained.
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Flexibility methodsContract/Relax
Stretch until resistance is feltContract the muscles against a partnerMove through a range of motionMoved to a new stretch position beyond the
original stretch
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Flexibility methodsHold/Relax
Athlete stretches to a comfortable positionApply force against a partnerHolds the contraction for 10-15 secondsMove to a new stretch position beyond the
original starting point