Download Chapter 10: Flexibility

Chapter 10: Flexibility
Lesson 10.2: Improving Flexibility
Taking Charge: Building Intrinsic Motivation
Lesson 10.2: Improving Flexibility
Lesson Objectives:
• Explain the differences among static stretching, PNF
stretching, and ballistic stretching.
• Describe the fitness target zones for static and ballistic
exercise.
• List the guidelines for doing flexibility exercises safely.
Lesson 10.2: Improving Flexibility
Question
What is the difference between range of motion
and stretching exercises?
Lesson 10.2: Improving Flexibility
Answer
The difference between ROM and stretching
exercises:
• Stretching exercises normally involve stationary
movements (standing or sitting and stretching a
specific muscle group).
• Range of motion exercises involve moving the
legs or arms through normal movements for a
joint but may not stretch the muscles.
Lesson 10.2: Improving Flexibility
Question
What are the best type of exercises to use in a
sport warm-up?
Lesson 10.2: Improving Flexibility
Answer
Best type of exercises in the
warm-up:
• The exercises in the warmup should be sport-specific.
• They should get
progressively more intense.
Lesson 10.2: Improving Flexibility
Question
There are three different ways to stretch a muscle
group. Can you name what these are?
Lesson 10.2: Improving Flexibility
Answer
Three different ways to stretch:
• Static stretching
• PNF stretching
• Ballistic stretching
Lesson 10.2: Improving Flexibility
Question
What is meant by the term static stretching? How
do you perform a static stretch?
Lesson 10.2: Improving Flexibility
Answer
Static stretching involves
sitting or standing and
slowly stretching and
holding a stretch for
15-30 seconds.
Lesson 10.2: Improving Flexibility
Question
What is meant by the term PNF stretching?
Lesson 10.2: Improving Flexibility
Answer
• PNF stretching involves contracting the muscle
to be stretched before stretching it.
• While this stretch is being held, a contraction of
the opposing muscle is performed (e.g., if the
hamstrings are being stretched, contract the
quadriceps).
Lesson 10.2: Improving Flexibility
Question
What is meant by the term ballistic stretching?
Lesson 10.2: Improving Flexibility
Answer
Ballistic stretches involve a series of rhythmical and
smooth dynamic movements that are often sports
specific.
• Examples:
– Swinging your leg back and forth
– Bouncing up and down on your toes, similar to
jumping rope
Lesson 10.2: Improving Flexibility
Answer (continued)
• Sports performance will benefit from ballistic
stretching.
• Ballistic stretching should be done after a static
stretching warm-up.
Lesson 10.2: Improving Flexibility
Question
Why is static stretching considered safer than
ballistic stretching?
Lesson 10.2: Improving Flexibility
Answer
Static stretching is considered safer than ballistic
stretching because:
• Ballistic stretching involves bouncing motions.
• These bouncing motions may cause the muscle
to overstretch.
• If the motions are too vigorous, this may lead to
injuries.
Lesson 10.2: Improving Flexibility
Question
Which types of stretching should athletes perform
to improve their flexibility?
Lesson 10.2: Improving Flexibility
Answer
• Athletes should use static, PNF, and ballistic
stretching to improve their sporting performance.
• Start with static or
PNF stretching.
Lesson 10.2: Improving Flexibility
Question
What are some examples of sport-specific ballistic
stretching?
Lesson 10.2: Improving Flexibility
Answer
• An example of ballistic stretching is seen at
baseball games: When the batter takes a few
easy swings with a weighted bat or does trunk
twists with a bounce in each direction before
getting in the batter's box.
• Another example is the track athlete who
stretches the Achilles tendon with a few gentle
bounces on the heels.
Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow for a static or
PNF program?
Lesson 10.2: Improving Flexibility
Answer
Guidelines for a static stretch or PNF program:
• Stretch each muscle group daily.
• Warm up before stretching.
• You can use a partner or you can use your own
body weight to provide an overload.
• Hold each stretch for 15 to 30 seconds. Rest for
10 seconds.
• Stretch each muscle group.
• Repeat exercises several times.
Lesson 10.2: Improving Flexibility
Question
What are some guidelines to follow when doing a
ballistic stretching program?
Lesson 10.2: Improving Flexibility
Answer
Guidelines for ballistic stretching:
• Begin with static stretching or PNF warm-up.
• Use slow, gentle bounces using the motion of
your body part to stretch the specific muscle.
• Caution: No stretch should cause pain,
especially sharp pain.
Lesson 10.2: Improving Flexibility
Answer (continued)
• Bounce in rhythmical fashion slowly and gently
10 to 15 times.
• Stretch each muscle group.
• Repeat exercises several times.
Lesson 10.2: Improving Flexibility
Question
How does the saying “no pain, no gain” apply to
flexibility exercises?
Lesson 10.2: Improving Flexibility
Answer
Stretching should not cause pain—there should (at
most) be some slight discomfort when
stretching.
Lesson 10.2: Improving Flexibility
Question
What are examples of specific stretches people
should avoid doing?
Lesson 10.2: Improving Flexibility
Answer
Avoid the following flexibility exercises:
• Rolling the head and neck in a full circle
• Tipping the head backward to stretch the neck
• Standing toe touches or windmills
• Avoid stretching muscles that are
already overstretched from poor
posture.
Taking Charge: Building Intrinsic Motivation
Read about James and Leon in the Taking Charge section
of chapter 10 (page 165).
• How does James show that he’s extrinsically motivated?
• What other types of external rewards motivate people to
be active?
• What are some disadvantages
of being extrinsically motivated?
Taking Charge: Building Intrinsic Motivation
• How does Leon show that he is intrinsically motivated?
• What could James do to become more intrinsically
motivated?
• What advantages are there to being intrinsically
motivated?
• How does a person increase his or her intrinsic
motivation?
• Fill in the questionnaire to evaluate your own motivation
to be physically active.