1. Chapter 10: Flexibility Lesson 10.2: Improving Flexibility
Taking Charge: Building Intrinsic Motivation

2. Lesson 10.2: Improving Flexibility
Lesson Objectives:
Explain the differences among static stretching, PNF stretching, and ballistic stretching.
Describe the fitness target zones for static and ballistic exercise.
List the guidelines for doing flexibility exercises safely.

3. Lesson 10.2: Improving Flexibility
Question
What is the difference between range of motion and stretching exercises?

4. Lesson 10.2: Improving Flexibility
Answer
The difference between ROM and stretching exercises:
Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group).
Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles.

5. Lesson 10.2: Improving Flexibility
Question
What are the best type of exercises to use in a sport warm-up?

6. Lesson 10.2: Improving Flexibility
Answer
Best type of exercises in the warm-up:
The exercises in the warm-up should be sport-specific.
They should get progressively more intense.

7. Lesson 10.2: Improving Flexibility
Question
There are three different ways to stretch a muscle group. Can you name what these are?

8. Lesson 10.2: Improving Flexibility
Answer
Three different ways to stretch:
Static stretching
PNF stretching
Ballistic stretching

9. Lesson 10.2: Improving Flexibility
Question
What is meant by the term static stretching? How do you perform a static stretch?

10. Lesson 10.2: Improving Flexibility
Answer
Static stretching involves sitting or standing and slowly stretching and holding a stretch for seconds.

11. Lesson 10.2: Improving Flexibility
Question
What is meant by the term PNF stretching?

12. Lesson 10.2: Improving Flexibility
Answer
PNF stretching involves contracting the muscle to be stretched before stretching it.
While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps).

13. Lesson 10.2: Improving Flexibility
Question
What is meant by the term ballistic stretching?

14. Lesson 10.2: Improving Flexibility
Answer
Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific.
Examples:
Swinging your leg back and forth
Bouncing up and down on your toes, similar to jumping rope

15. Lesson 10.2: Improving Flexibility
Answer (continued)
Sports performance will benefit from ballistic stretching.
Ballistic stretching should be done after a static stretching warm-up.

16. Lesson 10.2: Improving Flexibility
Question
Why is static stretching considered safer than ballistic stretching?

17. Lesson 10.2: Improving Flexibility
Answer
Static stretching is considered safer than ballistic stretching because:
Ballistic stretching involves bouncing motions.
These bouncing motions may cause the muscle to overstretch.
If the motions are too vigorous, this may lead to injuries.

18. Lesson 10.2: Improving Flexibility
Question
Which types of stretching should athletes perform to improve their flexibility?

19. Lesson 10.2: Improving Flexibility
Answer
Athletes should use static, PNF, and ballistic stretching to improve their sporting performance.
Start with static or PNF stretching.

20. Lesson 10.2: Improving Flexibility
Question
What are some examples of sport-specific ballistic stretching?

21. Lesson 10.2: Improving Flexibility
Answer
An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box.
Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels.

22. Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow for a static or PNF program?

23. Lesson 10.2: Improving Flexibility
Answer
Guidelines for a static stretch or PNF program:
Stretch each muscle group daily.
Warm up before stretching.
You can use a partner or you can use your own body weight to provide an overload.
Hold each stretch for 15 to 30 seconds. Rest for 10 seconds.
Stretch each muscle group.
Repeat exercises several times.

24. Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow when doing a ballistic stretching program?

25. Lesson 10.2: Improving Flexibility
Answer
Guidelines for ballistic stretching:
Begin with static stretching or PNF warm-up.
Use slow, gentle bounces using the motion of your body part to stretch the specific muscle.
Caution: No stretch should cause pain, especially sharp pain.

26. Lesson 10.2: Improving Flexibility
Answer (continued)
Bounce in rhythmical fashion slowly and gently 10 to 15 times.
Stretch each muscle group.
Repeat exercises several times.

27. Lesson 10.2: Improving Flexibility
Question
How does the saying “no pain, no gain” apply to flexibility exercises?

28. Lesson 10.2: Improving Flexibility
Answer
Stretching should not cause pain—there should (at most) be some slight discomfort when stretching.

29. Lesson 10.2: Improving Flexibility
Question
What are examples of specific stretches people should avoid doing?

30. Lesson 10.2: Improving Flexibility
Answer
Avoid the following flexibility exercises:
Rolling the head and neck in a full circle
Tipping the head backward to stretch the neck
Standing toe touches or windmills
Avoid stretching muscles that are already overstretched from poor posture.

31. Taking Charge: Building Intrinsic Motivation
Read about James and Leon in the Taking Charge section of chapter 10 (page 165).
How does James show that he’s extrinsically motivated?
What other types of external rewards motivate people to be active?
What are some disadvantages of being extrinsically motivated?

32. Taking Charge: Building Intrinsic Motivation
How does Leon show that he is intrinsically motivated?
What could James do to become more intrinsically motivated?
What advantages are there to being intrinsically motivated?
How does a person increase his or her intrinsic motivation?
Fill in the questionnaire to evaluate your own motivation to be physically active.