1. Unit 4 – Fitness Training
Methods of training - flexibility

2. Flexibility
The ability for a joint to bend, stretch & twist through a range of movement without injury
4 types of flexibility training
Static
Dynamic
Ballistic
PNF

3. The Stretch Reflex
A reflex contraction of a muscle in response to it being stretched. Protection mechanism To increase flexibility you have to over the stretch reflex. By holding a stretch for long enough the muscle senses that there is no danger & relaxes

4. Static Stretching Active Passive
you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. Hold for 30 secs
you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Hold for 30 secs
Advantages – safe
Unlikely to cause injury
Overcomes the stretch reflex
Decreases DOMS
Disadvantages – doesn’t increase flexibility through the full ROM
Takes time

5. Dynamic Stretching
Involves moving parts of the body & gradually increasing the reach & speed of movement 8-12 reps Advantages Disadvantages Stretches major muscles Not good for increasing Stretches through full ROM flexibility Sport specific

6. Ballistic Stretching
Involves bouncing a stretch to get extra range of movement. Contra-indicated – should be controlled & rhythmic to avoid jerky actions and excessive momentum at the end of the stretch. Advantages Disadvantages Similar in speed & can cause microtears Body movement to weakening muscles & Actual sport activity causing ruptures. overuse can cause decrease in flexibility

7. PNF Stretching
Proprioceptive Neuromuscular Facilitation Stretching A progressive cycle that involves;-
Static stretch
Isometric contraction
Relax muscle
Increase stretch position

8. PNF Stretching
1 – Take muscle to full extent of stretch 2 – Hold for 30 seconds 3 – Isometric contraction of muscle being stretched for 3-5 seconds 4 – Release contraction & as muscle is relaxing increase the range of movement of stretch Repeat up to 3 times

9. PNF Stretching
Advantages Disadvantages Develops R.O.M. Requires an experienced, Assists with rehab trained partner Very good at increasing R.O.M. Very useful in rehab But, have to watch out for quivering muscle & excessive tension

10. Factors Effecting Flexibility
INTERNAL
EXTERNAL
Type of Joint
Temperature of environment
Bone Structure
Time of day
Elasticity of muscle tissue
Age
Elasticity of tendons & ligaments
Commitment
Temperature of joint, ligaments, tendons & muscles
Gender