Fitness Training Methods: Flexibility Btec Sport and Leadership

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Flexibility Training... Flexibility is the range of movement of a joint. Good flexibility and a good range of movement of the joints can help prevent injury. There are 3 training methods that improve flexibility: Static, Ballistic and PNF Stretching.

Two Types of Static Stretching... Active Stretching This is where the performer applies the force that lengthens and stretches the muscle.

Two Types of Static Stretching... Passive Stretching These involve a partner, chair, wall or other object assisting the performer with the stretch. Also known as assisted stretches.

Static Stretching EXAMPLES: In static stretching, the muscle is held in a stretched position for a number of seconds. Slight pain you feel= ‘Point Of Bind’. Calf Stretch Hamstring Stretch Examples

Ballistic Stretching... This uses the momentum of moving limbs to force muscles beyond their normal range of motion. The fast, jerky movements should be used on warm muscles, not cold muscles, to reduce the risk of injury. Examples

Ballistic Stretching In ballistic stretching, the muscle is held in a stretched position and then gently ‘pushed’ or ‘bounced’, a number of times. Perform the stretch as before, but gently ‘push’ or ‘bounce’ to stretch the hamstrings. Safety is vital when using this method - ‘push’ too hard or fast and injury will result. Hamstring Stretch

Proprioceptive Neuromuscular Facilitation...PNF Stretching! Basically: PNF uses a partner of immovable object to provide resistance, to push the limb to stretch the joint further than the performer can stretch it on their own. 1) The muscle is held with the length of the muscle staying constant during the contraction, for 6-10 seconds (isometric contraction). 2) The muscle is then relaxed before the partner stretches the muscle further using a passive static stretch. PNF stretches are often used in rehabilitation stretches.

PNF (Proprioceptive Neuromuscular Facilitation) Stretching In PNF your training partner holds the muscle at the point of bind whilst the performer pushes at 40-50% effort- this lengthens the muscle when repeated. Shoulder Stretch Gently pull the arms back to stretch the shoulder joints. (Repeat 3X) Again safety is vital when using this method; if the limb is pulled too far injury will result. AdvantagesDisadvantages Can be made sports specific Little cost Better flexibility =less injuries! Need experience to perform PNF safely Need 2 people

PNF Stretching Examples Feeling energetic? Let’s perform them in pairs!

Have a go!

ACTIVITY SPECIFIC STRETCHING It is important that the performer stretches the muscles that will be used most in their chosen sport / activity. Tasks 1.Choose two sports or activities and consider what muscles the performers would need to stretch in their chosen activities. 2. Complete the worksheets on flexibility. 3. Have a go at the PNF stretches!