Download - Stretching and Flexibility
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KH2520GEORGIA STATE UNIVERSITY
Stretching and Flexibility
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Warm-up
General warm up – 5-10 min Fast walk/slow jogging or stationary bike
Specific warm-up – incorporates movements similar to exercise or sport being performed
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What is flexibility?
The absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment
Being “innately” flexible is a myth!
Tony Horton on flexibility…http://www.youtube.com/watch?v=LmPWLLY5rD4
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Factors affecting flexibility
Resistance training should train agonist and antagonist muscle groups to ensure muscle balance Always train through the full
ROM Range of Motion (ROM) is
the distance that a movable object may normally travel while properly attached to another
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Muscle bulk does affect ROM Not uncommon in large,
anaerobic athletes (deltoids, biceps) which may impede weight-training through full ROM
Stretching can ROM
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Factors affecting flexibility
External Temperature Gender Clothing/Equipment Age Recovery Stage
Internal Type of joint Temperature of joint Elasticity of muscles, tendons,
and ligaments
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Stretching guidelines
Research shows stretching 2x/week for 5 weeks increases flexibility 5-6 min general warm-up (cycle, arm ergometer) 8-12 min sports-specific stretching (leg kicks or
dynamic shoulder movements, etc.) 4-5 min general stretching
Static stretching should occur after exercising, practice, or competition
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Types of stretching
Active stretch – person stretching applies force of stretching Touching toe stretch – force
is supplied by athlete through lean forward (hold the stretch)
Passive stretch – partner or machine provides force of stretching Partner hamstring stretch
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Types of stretching
Static stretch (type of passive stretch)– slow, constant stretch held for 30-40 sec No stretch reflex elicited
Ballistic stretch – bouncing type movement with muscular effort and end position is not held (ex. bouncing toe touches) Ballistic jumps by a hurdler before a race TRIGGERS STRETCH REFLEX and isn’t preferred for increasing
ROMhttp://www.youtube.com/watch?v=eXjK49c69Qg
Dynamic stretch – controlled dynamic stretching that mimics sports movement (ex. leg swings, arm swings, torso twists) Long walking strides performed by a hurdler to increase hip ROM
prior to racehttp://www.youtube.com/watch?v=QQfjEPKNcys
http://www.youtube.com/watch?v=gm99m-qn7aM
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Types of stretching
Proprioceptive Neuromuscular Facilitation (PNF) stretch Involves partner Both active and passive stretching Superior to other stretches for increasing ROM
PNF Stretching Example:
http://www.youtube.com/watch?v=GRMFBZRy5OM
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Types of stretching
PNF:Hold-relax example (most effective according to book) First phase is 10 sec passive stretch Second phase is isometric hold against partner for 6
sec Third phase is increased stretching (due to GTO
stimulation) for 30 sec
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Dynamic vs Static-Stretching Warm Up
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Conclusions
Stretching may reduce the risk of sports injury
Acute static stretching prior to exercise may decrease performance
Chronic stretching following practice appears to enhance sports performance
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KH 2520: PRINCIPLES OF PHYSICAL ACTIVITY AND FITNESS
Static Stretching
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Static Stretching
A form of stretching in which a stretched position is held for a given duration (15-60 s).
Static stretching avoids forced movements that can provoke a stretch reflex
Static Stretching Example:http://www.youtube.com/watch?v=xMyQ6-EJGxw
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Types of Static Stretches
Passive - a form of static stretching in which an external force exerts upon the limb to move it into the new position
Active - eliminates force and its adverse effects from stretching procedures by allowing the limb to move through a full range of motion while stretching
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Stretching - Static
Warm upDetermine
appropriate stretching exercises for target muscle/muscle group
Assume stretching position to the point of mild to moderate tension No pain or discomfort
• Hold position for 15 – 60 seconds
• Relaxed, slow breathing• Do not hold breath
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Trunk Twist Hamstring
Stretching - Static
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Calf Chest
Stretching - Static
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Shoulder Quadriceps
Stretching - Static
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Forearm Tricep
Stretching - Static
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Inner thigh Back
Stretching - Static
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Static stretching directly after weight training has been found to increase muscular growth
Strengthen what you stretch, and stretch after you strengthen!
-Judy Alter
Static Stretching
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What is Dynamic Stretching
Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement.
It involves moving parts of your body and gradually increasing ROM, speed of movement, or both
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What is Dynamic Stretching continued..
Dynamic stretching consists of controlled movements that take you (gently!) to the limits of your range of motion
In dynamic stretches, there are no bounces or "jerky" movements.
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Stretching – Dynamic
Warm upDetermine
appropriate stretching exercises for target muscle/muscle group
Move through full range of motion
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Benefits of Dynamic Stretching
Full Body Warm Up
Improves Kinesthetic Awareness
Improves Flexibility
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Order of Stretching
Beginning- Dynamic warm up
Middle- Actual workout
End- Cool down/static stretching
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Ballistic Stretching
Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position.
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PNF Stretching
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What is PNF?
PNF -- or proprioceptive neuromuscular facilitation -- exercises involve stretching a muscle or group of muscles, contracting the same muscle isometrically for at least three seconds, and then stretching it farther.
Example of PNF stretching on your ownhttp://www.youtube.com/watch?v=yrbDxgFSocE
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Hold-Relax
• A partner moves the extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the subject isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
• The subject is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
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Types of stretching
PNF: Hold-relax example (most effective)1. First phase is 10 sec passive stretch2. Second phase is isometric hold against
partner for 6 sec3. Third phase is increased stretching (due to
GTO stimulation) for 30 sec
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What other activities improve flexibility?
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Yoga Girls AND Guys do Yoga!
Focuses on mind-body connection
Involves physical postures and exercises along with mental exercises like breathing, meditation, and relaxation
Healthy mind & healthy body
Stretching and Relaxation
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Benefits of Yoga
Helps one control mind, body, and soul
Helps manage stress and anxiety through relaxation
Increases flexibility, muscle strength, and body tone
Improves respiration, energy, and vitality
Increases self-awarenessHelps with focus and
attentionEnhances personal power!
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Beginner Yoga Examples
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PMR ExampleProgressive Muscular
Relaxation (PMR)
Control breathing (6-8 breaths/minute)
Relax muscles in each part of body progressively
Goal is to experience no tension in body
Helps to relax specific areas of tension
Stretching and Relaxation
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Benefits of PMRDecreases overall stress
levelEasy to learn and practice
at home with no cost!Decreases heart rate and
breathing rateLowers blood pressureIncreases concentrationIncreases blood flowReduces anger and
frustrationIncreases confidence
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What is it?
“Meditation in motion”Low-impact, slow-motion
exercises Involve deep breathing
and focus on sensations in muscles
Circular movementsRelaxed muscles (never
tensed)
“Research offers a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age."
-Harvard Medical School
Tai Chi
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Pilates Principles of Pilates
Emphasizes balance of the body through: core strength,
flexibility, and awareness
Focuses on precision rather than high reps
Centering- bring focus to center of body
Concentration-each exercise deserves full attention
Control- no body part is left to its own devices
Precision-placement, alignment, and trajectory are key!
Breath-full and coordinated breathing
Flow-fluid movements help the body feel connected
Pilates
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Benefits of Pilates
Increases strength, lean muscle, muscular endurance, and muscular awareness.
Low impact nature that does not induce inflammation of muscles and joints
Increases flexibilityIncreases relaxation and breathingGreat method of cross-training (helps teach
the body efficient and balanced movement)
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What other activities improve flexibility?
Yoga! http://www.youtube.com/watch?v=V2-CLZLqo4A
http://www.youtube.com/watch?v=CU3HuPNsyG4
Tai Chi http://www.youtube.com/watch?v=UsnUam5VsYw
Water Aerobics http://www.youtube.com/watch?v=cBbA4-EhNf8
Dance (Zumba anyone!?) http://www.youtube.com/watch?v=r7rPI_y0HBE
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Beginner Yoga Stretches
http://www.youtube.com/watch?v=PXco3MpWFDo
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QUIZ!!!
What does PMR stand for?
What are two benefits of Yoga?