Certificate in Fitness Instructing Principles of Exercise, Fitness & Health Stretch Theory

Certificate in Fitness Instructing Aims of the session  ID the physiological adaptations that occur through stretching  Discuss the practical application of stretching within a health related environment  ID the benefits of stretching  ID different types of stretching  ID advantages & disadvantages to different types of stretching  Describe what happens to a muscle when it is stretched  ID the FITTA principle  ID factors affecting a clients ROM.

Certificate in Fitness Instructing Benefits of stretching  Maintain/develop ROM  Less risk of injury  Improve flexibility related to every day life tasks  Improve posture  Improve sports performance  Stress management.

Certificate in Fitness Instructing The Stretch Continuum  PreparatoryMaintenance Development seconds  There are many different ways to stretch & you will need to prescribe stretch techniques that are appropriate to each individual client based upon their needs & capabilities.

Certificate in Fitness Instructing The stretch (myotatic) reflex  This reflex is designed to protect muscles from damage and is dependent on 2 factors:  The amount of tension within a muscle  The speed at which the muscle is stretched or lengthened  The muscle relays messages to the brain and spinal cord to tell the brain what state the muscle is in i.e. relaxed or being stretched

Certificate in Fitness Instructing Stretch reflex cycle Stretch initiated Reflex activated Desensitised Progress ROM Agonist contracts 15 Secs Agonist relaxes secs

Certificate in Fitness Instructing Types of stretching  Static  Dynamic There are 2 types in each category  Static (Active & Passive)  Dynamic (ROM & Ballistic)

Certificate in Fitness Instructing Static Stretching  Static stretching is: ‘A slow, sustained stretching exercise that places a muscle in a lengthened position & holds that position for a few minutes’ Corbin 1980

Certificate in Fitness Instructing Active & Passive stretching (Static)  A static active stretch involves an unassisted movement requiring the strength & effort of the agonist to hold the position  A static passive stretch is performed with the use of an external force such as a partner or prop i.e. the wall, floor or a chair.

Certificate in Fitness Instructing Group Task Show an active & passive stretch for each muscle group 1. Calf 2. Chest 3. Hamstrings 4. Adductor 5. Gluteals

Certificate in Fitness Instructing FITTA Principal  FrequencyEveryday  IntensityMild discomfort  Time10–30 secs x 3/5 reps  TypeStatic  AdherenceMotivation & variety

Certificate in Fitness Instructing Prep stretch guidelines  Perform a minimum of 5 minutes aerobic work before stretching  Ensure all joints are mobilised  Consider environmental factors  Hold static stretches for at least 10 secs  Repeat ROM stretches 7-8 times  ROM recommended for POWER/STRENGTH activites

Certificate in Fitness Instructing Cool down stretches  Maintenance & Development stretches  More developmental work may need to be performed on certain muscle groups i.e.  Pectorals  Illiopsoas  Hamstrings  Adductors  Gastrocnemius.