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Unit 4 – Fitness Training METHODS OF TRAINING - FLEXIBILITY Flexibility The ability for a joint to bend, stretch & twist through a range of movement without injury 4 types of flexibility training 1. Static 2. Dynamic 3. Ballistic 4. PNF The Stretch Reflex A reflex contraction of a muscle in response to it being stretched. Protection mechanism To increase flexibility you have to over the stretch reflex. By holding a stretch for long enough the muscle senses that there is no danger & relaxes Static Stretching Active Passive you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. Hold for 30 secs you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Hold for 30 secs Advantages – safe Unlikely to cause injury Overcomes the stretch reflex Decreases DOMS Disadvantages – doesn’t increase flexibility through the full ROM Takes time Dynamic Stretching Involves moving parts of the body & gradually increasing the reach & speed of movement 8-12 reps Advantages Stretches major muscles Stretches through full ROM Sport specific Disadvantages Not good for increasing flexibility Ballistic Stretching Involves bouncing a stretch to get extra range of movement. Contra-indicated – should be controlled & rhythmic to avoid jerky actions and excessive momentum at the end of the stretch. Advantages Similar in speed & Body movement to Actual sport activity Disadvantages can cause microtears weakening muscles & causing ruptures. overuse can cause decrease in flexibility PNF Stretching Proprioceptive Neuromuscular Facilitation Stretching A progressive cycle that involves;Static stretch Increase stretch position Isometric contraction Relax muscle PNF Stretching 1 – Take muscle to full extent of stretch 2 – Hold for 30 seconds 3 – Isometric contraction of muscle being stretched for 3-5 seconds 4 – Release contraction & as muscle is relaxing increase the range of movement of stretch Repeat up to 3 times PNF Stretching Advantages Develops R.O.M. Assists with rehab Disadvantages Requires an experienced, trained partner Very good at increasing R.O.M. Very useful in rehab But, have to watch out for quivering muscle & excessive tension Factors Effecting Flexibility INTERNAL EXTERNAL Type of Joint Temperature of environment Bone Structure Time of day Elasticity of muscle tissue Age Elasticity of tendons & ligaments Commitment Temperature of joint, ligaments, tendons Gender & muscles
