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Exercise Science/Sports Medicine
Unit 4 – PERFORMANCE ENHANCEMENT
Flexibility and Athletic Performance Lecture Guide
1. General flexibility guidelines
a. Range of Motion (ROM)
i. Range that a ______________________ can be
_________________ (flexion & extension)
ii. Form can be altered with _____________________ ROM,
_______________ biomechanical efficiency and creating a climate
for athletic ___________________.
b. Benefits
i.
ii.
iii.
c. Proper timing
i. Before activity:
ii. After activity:
2. Flexibility Methods
a. Static Stretching
i. Stretching to a _______________________ position and
________________ for a period of time.
ii. No motion should be ____________________
iii. Hold stretch for ______________________ (longer time, less
intensity)
iv. Should be used at the ___________ of a ____________________
________________.
b. Ballistic Stretching
i. Use of body _________________________ to
____________________ at the end range of a stretch.
ii. Has been shown to ______________________ flexibility, however
there is the ____________________ to cause
__________________________________
____________________.
iii. ______________ generally ______________________.
Unit FOUR – Performance Enhancement
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Utah State Office of Education
Exercise Science/Sports Medicine
c. Dynamic Stretching
i. Active muscular effort used to _______________ the muscle into
an extended range of motion
ii. _______________________ based exercises, use
_______________ _______________ movements to prepare the
body for training
iii. ______________________ way to warm up _______________ to
training
iv. Benefits
1.
2.
3.
4.
v. Example:
d. Proprioceptive Neuromuscular Facilitation (PNF)
i. Muscles to be stretched is first __________________________
maximally
ii. Muscle is then ___________________ and either actively
______________ by contraction of the _____________________
muscles or ____________________ stretched.
1. Contract/Relax
a. _________________ until _______________ is felt
b. ______________________ muscle against a partner
c. Move through full range of motion
d. Move to a new stretch position beyond the original
stretch
2. Hold/Relax
a. ______________________ to a comfortable position
b. Apply ______________________ against a partner
c. _______________ contraction for
_____________________
d. Move to a new stretch position beyond the original
starting point.
Unit FOUR – Performance Enhancement
2
Utah State Office of Education