Download Flexibility Training

UNIT 1 - Information
Flexibility Training
Information/Discussion
• The ability to move muscles and joints through their full ranges of
motion
• Improve efficiency of movement and technique - this helps to
save energy
• Increase other physical fitness components e.g. speed and
agility
Practical Application
Links
Diagram/Table
Examples of flexibility activities:
• Gymnastics: held bridge position
• Sprinter stretching leg muscles
• Yoga positions
Activity
Revision
SECTION A (& Short Course)
GCSE Physical Education
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UNIT 1 - Information
Flexibility Training
TYPE OF FLEXIBILITY
• STATIC: Relates to the range of movement only.
• STRETCHING: The process of elongating the tissue.
Information/Discussion
Practical Application
Links
Diagram/Table
EXAMPLES OF STRETCH ACTIVITIES FOR EACH TYPE OF
FLEXIBILITY
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Stretch to the furthest point, and hold
It is the safest method
Simple to carry out
Requires little energy
It allows time for the muscle fibres to relax
e.g. holding a "split" position
Activity
Revision
SECTION A (& Short Course)
GCSE Physical Education
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UNIT 1 - Information
Flexibility Training
BALLISTIC: Bouncing, rebounding and rhythmic motion.
Momentum takes the moving limb or part of the body to its limits
in order to increase the range of movement (e.g. swinging,
flinging and bobbing).
Information/Discussion
Practical Application
Links
Diagram/Table
DYNAMIC: This refers to the ability to use a full range of
movement in the performance of a physical activity at normal
speed of the action. It is performed under control and does not
end with jerky movements. For these types of flexibility:
• The risk of injury is greater
• They do not give time for the tissue to adapt
• Can increase muscle tension
Activity
Revision
SECTION A (& Short Course)
GCSE Physical Education
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UNIT 1 - Information
Flexibility Training
Refer to the ‘Stages/ Procedures of a Training Session’ video clip:
e.g.
Warm up - cross-country
Arm swings etc.
Information/Discussion
ACTIVE FLEXIBILITY: Can be static or dynamic. It refers to the
range of movement an individual can carry out without assistance.
Practical Application
Links
PASSIVE FLEXIBILITY: The individual makes no contribution to
the motion and an external force is applied - a partner assists or the
person pulls himself or herself into the extended position.
Diagram/Table
Activity
Revision
SECTION A (& Short Course)
GCSE Physical Education
MAIN MENU
UNIT 1 - Information
Flexibility Training
An example of active stretching is slowly raising the leg to a 100
degree angle, and holding P.N.F. (Proprioceptive neuromuscular
facilitation):
Information/Discussion
Practical Application
When a joint is moved to its "maximum" range and then
contracts against a resistance (a partner) before relaxing.
This is repeated, allowing the athlete to stretch even further.
Links
Disadvantages:
Diagram/Table
Activity
• There is a greater risk of injury
• The techniques need a knowledgeable partner
• It takes a lot of time
Revision
SECTION A (& Short Course)
GCSE Physical Education
MAIN MENU