1. Stretching and Flexibility
KH2520
Georgia State University

2. 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

3. 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…

4. 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

5. Muscle bulk does affect ROM
Not uncommon in large, anaerobic athletes (deltoids, biceps) which may impede weight-training through full ROM
Stretching can ROM

6. Factors affecting flexibility
External
Temperature
Gender
Clothing/Equipment
Age
Recovery Stage
Internal
Type of joint
Temperature of joint
Elasticity of muscles, tendons, and ligaments

7. 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

8. 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

9. Types of stretching
Static stretch (type of passive stretch)– slow, constant stretch held for 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 ROM
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 race

10. 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:

11. 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

12. Dynamic vs Static-Stretching Warm Up

13. 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

14. KH 2520: Principles of Physical Activity and Fitness
Static Stretching
KH 2520: Principles of Physical Activity and Fitness

15. 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:

16. 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

17. Stretching - Static Warm up
Determine 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

18. Stretching - Static
Trunk Twist
Hamstring

19. Stretching - Static
Calf
Chest

20. Stretching - Static
Shoulder
Quadriceps

21. Stretching - Static
Forearm
Tricep

22. Stretching - Static
Inner thigh
Back

23. Static Stretching
Static stretching directly after weight training has been found to increase muscular growth
Strengthen what you stretch, and stretch after you strengthen!
-Judy Alter

24. 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

25. 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.

26. Stretching – Dynamic Warm up
Determine appropriate stretching exercises for target muscle/muscle group
Move through full range of motion

27. Benefits of Dynamic Stretching
Full Body Warm Up
Improves Kinesthetic Awareness
Improves Flexibility

28. Order of Stretching Beginning- Dynamic warm up Middle- Actual workout
End- Cool down/static stretching

29. 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.

30. PNF Stretching

31. 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 own

32. 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.

33. Types of stretching PNF: Hold-relax example (most effective)
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

34. What other activities improve flexibility?

35. Stretching and Relaxation
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

36. 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-awareness
Helps with focus and attention
Enhances personal power!

37. Beginner Yoga Examples

38. Stretching and Relaxation
PMR Example
Progressive 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

39. Benefits of PMR Decreases overall stress level
Easy to learn and practice at home with no cost!
Decreases heart rate and breathing rate
Lowers blood pressure
Increases concentration
Increases blood flow
Reduces anger and frustration
Increases confidence

40. Tai Chi What is it? “Meditation in motion”
Low-impact, slow-motion exercises
Involve deep breathing and focus on sensations in muscles
Circular movements
Relaxed 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 

41. Pilates Emphasizes balance of the body through:
Principles of Pilates
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
Emphasizes balance of the body through:
core strength, flexibility, and awareness
Focuses on precision rather than high reps

42. 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 flexibility
Increases relaxation and breathing
Great method of cross-training (helps teach the body efficient and balanced movement)

43. What other activities improve flexibility?
Yoga!
Tai Chi
Water Aerobics
Dance (Zumba anyone!?)

44. Beginner Yoga Stretches

45. QUIZ!!!
What does PMR stand for?
What are two benefits of Yoga?