Chapter 5: Developing Flexibility
What is static stretching?
Slow, controlled most commonly used and recommended
What are the four types of stretching?
Static, dynamic, active and passive
What flexibility exercise do you use to stretch your lower back/hip?
The floor stretch
What flexibility exercise do you use to stretch your hamstrings?
The hamstring stretch
What are the benefits of stretching?
Decreased aches and pains, enhanced ability to move freely and easily, possible decreased risk of injury, possible reduction in lower back pain (current or future), recovery from injury, enhanced athletic performance, reversal of age related decline in flexibility, improved posture and appearance and stress relief.
What is specificity?
Flexibility is specific to each joint, an individual could do the splits but have poor shoulder range of motion
What are the guidelines for flexibility development?
Frequency- 2-3 days a week, Intensity- slightly beyond normal range of motion, Time- 10-30 second static hold, Repetitions- four sustained stretches for each muscle group Guidelines- warm up first, cool down stretch is most beneficial stop at discomfort don't bounce, muscular balance
What is reversibility?
If a person stops stretching over time range of motion will decrease
What is progressive overload?
Improvement in joint range of motion occurs when sustained stretching produces elastic and plastic elongation
What are the five principles of flexibility development?
Progressive overload, specificity, reversibility and balance
What flexibility exercise do you use to stretch your
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What is dynamic stretching?
Moving limbs to their limit in a ballistic fashion, increased muscle soreness and the stretch reflex, used more in athletic competition, not recommended because risk of injury
What is balance?
Muscles can be tighter on one side of the body, pay attention to flexibility differences and work to improve them
What is passive stretching?
Uses someone/something to assist with a stretch, gravity, strap
What is active stretching?
Uses your own muscle to stretch itself