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Group 4 - Hamstring Stretch Static Active Stretching: Performed on your own. Performer uses the muscles of what they are stretching to stretch the muscle I.e. not holding on to it with your hands, or not resting it on something. Static Passive Stretching: Also called assisted stretching. This requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch Ballistic: Performer makes fast and jerky movements through the complete range of motion This is usually in the form of bobbing or bouncing. It is specific to the movement pattern of the sport/activity to be performed. It needs to be undertaken with care as the technique can cause muscle soreness and strains. Proprioceptive Neuromuscular Facilitation (PNF) Technique: The performer stretches the muscle to the upper limit of its range of movement A partner then holds the muscle and the performer then pushes again the resistance set from their partner so it is not moving, for 6–10 seconds. The performer then relaxes. The partner then applies a static passive stretch and pushes the muscle a little further. The performer then pushes again the resistance set from their partner so it is not moving, for 6–10 seconds. The performer then relaxes. The partner then applies a static passive stretch and pushes the muscle a little further.