Download static passive stretch

Certificate in Fitness Instructing
Principles of
Exercise, Fitness & Health
Stretch Theory
Certificate in Fitness Instructing
Aims of the session
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ID the physiological adaptations that occur through
stretching
Discuss the practical application of stretching within a
health related environment
ID the benefits of stretching
ID different types of stretching
ID advantages & disadvantages to different types of
stretching
Describe what happens to a muscle when it is stretched
ID the FITTA principle
ID factors affecting a clients ROM.
Certificate in Fitness Instructing
Benefits of stretching
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Maintain/develop ROM
Less risk of injury
Improve flexibility related to
every day life tasks
Improve posture
Improve sports performance
Stress management.
Certificate in Fitness Instructing
The Stretch Continuum
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Preparatory
8-10
Maintenance
15-20
Development
30+ seconds
There are many different ways to stretch & you will
need to prescribe stretch techniques that are
appropriate to each individual client based upon
their needs & capabilities.
Certificate in Fitness Instructing
The stretch (myotatic) reflex
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This reflex is designed to protect muscles from damage
and is dependent on 2 factors:
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The amount of tension within a muscle
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The speed at which the muscle is stretched or lengthened
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The muscle relays messages to the brain and spinal cord
to tell the brain what state the muscle is in i.e. relaxed or
being stretched
Certificate in Fitness Instructing
Stretch reflex cycle
Stretch
initiated
15-20 secs
Progress
ROM
Agonist relaxes
Agonist contracts
Reflex
activated
Desensitised
15 Secs
Certificate in Fitness Instructing
Types of stretching
Static
 Dynamic
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There are 2 types in each category
Static (Active & Passive)
 Dynamic (ROM & Ballistic)
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Certificate in Fitness Instructing
Static Stretching
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Static stretching is:
‘A slow, sustained stretching exercise that places a
muscle in a lengthened position & holds that position
for a few minutes’
Corbin 1980
Certificate in Fitness Instructing
Active & Passive stretching
(Static)
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A static active stretch involves an unassisted
movement requiring the strength & effort of the
agonist to hold the position
A static passive stretch is performed with the use
of an external force such as a partner or prop i.e.
the wall, floor or a chair.
Certificate in Fitness Instructing
Group Task
Show an active & passive stretch for each muscle group
1.
2.
3.
4.
5.
Calf
Chest
Hamstrings
Adductor
Gluteals
Certificate in Fitness Instructing
FITTA Principal
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Frequency
Intensity
Time
Type
Adherence
Everyday
Mild discomfort
10–30 secs x 3/5 reps
Static
Motivation & variety
Certificate in Fitness Instructing
Prep stretch guidelines
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Perform a minimum of 5 minutes aerobic work
before stretching
Ensure all joints are mobilised
Consider environmental factors
Hold static stretches for at least 10 secs
Repeat ROM stretches 7-8 times
 ROM
recommended for POWER/STRENGTH activites
Certificate in Fitness Instructing
Cool down stretches
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Maintenance & Development stretches
More developmental work may need to be
performed on certain muscle groups i.e.
Pectorals
Illiopsoas
Hamstrings
Adductors
Gastrocnemius.