1. Sports Medicine: Physical Fitness

2. 1. Discuss FITT formula guidelines for stretching 2. Review basic stretching guidelines 3. Learn basic stretches for major muscle groups 4. Write an individual flexibility program

3. 1. Write the 4 components of the FITT formula. 2. Explain the differences between static and ballistic stretching.

4. Static or PNFBallistic FrequencyStretch each muscle group daily, if possible, but at least 3 days a week. Stretch each muscle group daily, if possible, but at least 3 days a week IntensityStretch the muscle beyond its normal length, until a tension is felt but avoid pain. Stretch the muscle beyond its normal length using slow, gentle bouncing TimeHold each stretch for 10 to 30 seconds, then rest for 10 seconds. Perform 1 set of 10 reps. Bounce against the muscle slowly and gently 10 to 15 times. Rest for 10 seconds between sets. Start with 1 set and progress to 3 sets.

5. True/False ? PROPERTY OF PIMA COUNTY JTED, 2010 5

6. True/False ? PROPERTY OF PIMA COUNTY JTED, 2010 6

7. True/False ? PROPERTY OF PIMA COUNTY JTED, 2010 7

8. 1. Start with a brief warm-up prior to stretching. A good rule is to warm up until you perspire. That will ensure that the tissues of the body will be more flexible due to an increase in body temperature. 2. Beginners should use static or PNF stretching instead of ballistic stretching. 3. Perform stretching exercises daily in order to increase flexibility. 4. Move into the stretching position slowly and continue until a stretch on the muscle is felt. Pain is not part of a good stretching program.

9. 5. Sensory receptors are stimulated after 6 seconds of slow, sustained stretching so each stretch should be held for 10+ or more seconds. 6. Relax the muscle that is being stretched. 7. After the stretch is complete, slowly release the muscle from that position. 8. Do not stretch joints that are hypermobile, unstable, or injured. 9. Stretch only to the point that is comfortable for you. Stretching exercises are not meant to be competitive.

10. Shoulder muscles Low back muscles Trunk rotators Hip flexors Hip abductors Hamstrings Calves

11. Each muscle group from the previous slide has one or more stretching options. Each stretch is shown on the left side of the slide and explained on the right side of the slide Some stretches need to be performed to each side Pay close attention to the precautions. They appear below the explanation and are designated by the ◊ symbol. To write your flexibility program, choose at least one stretch for each major muscle group.

12. A. Doorframe Stretch Stand facing the doorway, hands on walls on either side with upper arms straight out and elbows bent at 90⁰ Walk through doorway until a stretch is felt Hold 10+ seconds ◊Make sure to maintain good standing posture◊

13. B. Chair Stretch Stand with feet shoulder width apart facing the back of the chair. Reach forward and place both hands on the back of the chair. Move head and chest downward by contracting abdominal muscles for 10+ seconds. ◊Keep feet spread and back from chair. Keep lower back flat – not arched.◊

14. C. Cross-Legged Curl Sit with legs crossed and arms folded or relaxed Tuck in chin and lean forward, attempting to touch forehead to knees. Hold for 10+ seconds ◊Do not bounce. Keep glutes on the floor.◊

15. D. Sitting Curl Sit on chair with hips back, feet flat on floor and spread shoulder width apart Tuck in chin and bend head forward between knees, with arms reaching toward the back of the chair Hold 10+ seconds ◊Keep hips in the chair & feet flat on the floor◊

16. E. Knees-to-Chest Curl Lie on back to start Bring both knees to chest, then hold under the knees and pull them towards the chest If a stretch is not felt, bring head forward. Hold for 10+ seconds ◊Avoid placing excess weight on the back of the neck◊

17. F. Seated Twist Sit with legs crossed Twist body to the right side. Place hand on the right side of the thigh and pull. Hold 10+ seconds. Repeat to opposite side ◊Keep back straight and sit tall◊

18. G. Leg Over Lie on back with arms extended to the sides at shoulder level. Raise left leg to vertical position, keeping leg straight. Twist body to touch left leg to right hand. Hold 10+ seconds. Repeat to opposite side. ◊Keep knees straight, with arms and back on the floor◊

19. H. Lying Knee Pull Lie on back with legs extended. Bring left knee to chest, holding just under knee with both hands Pull until stretch is felt; hold 10+ seconds Repeat on opposite side ◊Make sure extended leg stays on the floor◊

20. I. Table-Lying Knee Pull Lie supine on table with legs over the edge. Bring left knee to chest, holding leg just below the knee with both hands. Hold 10+ seconds. Repeat to opposite side. ◊Be sure opposite leg is relaxed and hangs over the table◊

21. J. Billig Stretch Stand with feet together and right side to wall, about 18” from wall. Place right hand and forearm against the wall at shoulder level, left hand on hips. Keep body straight, facing forward, move hips toward the wall. Hold for 10+ seconds. Repeat to opposite side ◊Keep knees straight, hips and shoulders facing forward◊

22. K. Sitting Toe-Touch Sit on the floor with legs together and extended Extend arms forward, towards the toes, until a stretch is felt. Hold for 10+ seconds. ◊Do not bounce. Keep legs straight◊

23. L. Hamstring Stretch Sit with one leg extended, opposite leg bent at knee Bend forward at the waist and try to touch the toes. Hold 10+ seconds. Repeat with opposite leg. ◊Do not bounce. Keep extended leg straight◊

24. M. Standing Calf Stretch Stand facing the wall, with palms against the wall and body at arm’s length. Spread feet slightly apart. Keep feet flat and body in a straight line. Lean forward, bending elbows, until a stretch is felt. Hold 10+ seconds. ◊Keep knees and body straight and feet flat◊

25. N. Sitting Calf Stretch Sit on the floor with one leg extended and the opposite leg bent with the foot against the inside of the thigh. Using both hands, pull the toes toward the knee. Hold for 10+ seconds. ◊Keep knee straight. If needed, lean forward at hips & waist to increase stretch◊