Introducing 

Prezi AI.

Your new presentation assistant.

Refine, enhance, and tailor your content, source relevant images, and edit visuals quicker than ever before.

Loading…
Transcript

Types of Training - Flexibility

  • Benefits are both health and performance related

  • It can be easily incorporated into training session in a very sports-specific beneficial way without huge expenditure of time

  • There are 2 types of stretching routines based on either maintaining present flexibility or improve the amount of flexibility:
  • Maintenance stretching: performed as part of a warm up to maintain the current range of motion about a joint and prepare for the bout of exercise to come
  • Developmental stretching: stretching sessions designed to improve the range of motion about a joint

Static Stretching

Ballistic Stretching

  • It aid muscle relaxation and return muscles to their pre-exercise length
  • Should be avoided in a warm-up as it fails to prepare the muscle for dynamic movements
  • Possibly decrease subsequent speed and power.
  • Those who are flexible and take part in ballistic or explosive-type activities, such as gymnastics or martial arts.
  • Because it is most suited to preparing the muscles and connective tissue for rapid movement and can improve subsequent speed and power.

Dynamic Stretching

Answers

Flexibility

It is possibly the most undervalued component of fitness!

PNF

Activity

Consider a games player and the demands of their sport for dynamic movement. Design a skill and flexibility-based training session. Consider a warm-up, skill element, stretching element and cool-down. Consider which type of stretching would be best performed at which time, and any apparatus or partners needed

  • Visit each table:
  • Write notes on each type of training
  • Try out the example
  • Answer the practice question

Isometric Stretching

Definitions

  • Benefits: develop increased static passive flexibility/decreasing the amount of pain associated with stretching/develop strength in the ‘tensed’ muscles to increase static active flexibility
  • Damaging: damaging tendons and connective tissue

Static active stretching: a performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds

Static passive stretching: a performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds

Isometric stretching: a performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds

PNF: a stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further

Muscle spindles: sensory receptors within the muscle that detect stretch and relay the information to the brain

Ballistic stretching: swinging or bouncing movements to create momentum to force the joint through its extreme range of motion

Dynamic stretching: stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, such as a walking lunge

Learn more about creating dynamic, engaging presentations with Prezi