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Flexibility in Martial Arts

Physiology of Exercise Final Project May 3, 2010
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AJ Bayerl

on 9 May 2010

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Transcript of Flexibility in Martial Arts

Flexiblity in Martial Arts AJ Bayerl Physiology of Exercise May 3, 2010 What is Flexibility? Flexibility refers to the ability of one's joints to move through a full range of motion (ROM).


Static vs. Dynamic Flexibility Static Flexibility - no consideration on how easily or quickly range of motion is achieved. Dynamic Flexibility - the resistance to motion in a joint that affects how easily and quickly a joint can move through range of motion Striking Style martial arts like Tae Kwon Do, karate and kung fu require higher levels of flexibility to execute the techniques effectively How Do You Improve Flexiblity? Flexibility is incresed through stretching the muscles on a consistant basis. If done properly, there are a number of stretching techniques that can effectively increase flexibility. What Stretching Techniques are Used by Martial Artists? The Benefits of Stretching Reduces risk of injury to joints, muscles and tendons
Reduced muscular soreness and tension
Increased production of chemicals that lubricate connective tissue Enhanced physical fitness
Increased ability to perform skills
Mental and physical relaxation
Body awareness / "Muscle memory" Through stretching, elongating the muscles and increasing range of motion, a martial artist can improve the speed and power of their technique, which can make all the difference in live combat or sparring situations. Resources: http://www.martialarts.org/media/articles/ar_flex.html Complete Conditioning for Martial Artist (Book) What are the Different Types of Stretching Techniques? Static Ballistic PNF Stretching The muscle is stretched slowly and put into a controlled maximal stretch position and held for 30-60 seconds per repetition. Characterized by an action-reaction bouncing motion, the muscle is elongated at a rapid, dynamic speed and held for a short period of time. Great care must be taken when performing these stretches as they can lead to injury. Some Advise About Flexibility http://www.questia.com/googleScholar.qst;jsessionid=LpQX2SqNN8y9Fv8n6h5Fvdqvy5hq1DfdYdLtKKz4BvDgcXppvfgQ851822211555708061?docId=5002273668 http://www.taekwondo-information.org/taekwondo-stretching.html Exercise Physiology (Textbook) Also known as resistance stretching, the muscle to be stretched is first contracted maximally. The muscle then relaxes and is further stretched either actively by contraction or passively stretched. Generally, martial artists rely on static stretching to initially gain flexibility and use ballistic and PNF stretching to maintain flexibility or practice techniques In a martial art like Tae Kwon Do, flexibility in the lower body is most important in order to execute the foot techniques with speed and power. Most Common Muscle Groups Hamstrings
Adductors
Groin Muscles Quadriceps
Abductors
Hip Flexors Partner Stretches Video: Stretch Kick Video: Successful flexibility training is in 4 parts 1. Maintain a frequent stretching regimen, generally 3 times per week 2. Hold a stretch for a proper duration, typically 15-60 seconds. Avoid ballistic stretching until you become comfortable with your flexibility 3. Maintain proper intensity, where the stretch is preformed slowly with control and without pain. A stretch taken too far will lead to muscle contraction, which causes a loss of flexibility 4. Be sure to warm up in order to prevent over-stretching and injury. A proper warm-up will reduce muscle tension and will make stretching easier As with all principles of martial arts, building flexibility requires time, patience, and most importantly mental strength.
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