Download Sports Fitness - staff.harrisonburg.k12.va

Sports Fitness
Stretching
Session 12 Objectives
 The student will learn the importance of stretching before and after exercise.
 The student will learn the benefits of pre and post stretching and how
stretching assists sport performance and recovery from exercise.
 The student will learn the difference between static stretching, ballistic
stretching and dynamic stretching.
SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5
Ballistic Stretching
 The ballistic stretch, also known as Active Stretch, uses motion
and momentum to extend the muscle.
 Ballistic stretching involves some form of rapid motions into the
specific stretch position.
 Examples:
 Joint Rotations : Stand and place your arms by your side
 Flex, extend, and rotate each of the following joints:
 Fingers ,Wrist ,Elbows, shoulders, Neck Trunk and shoulder blades, Hips,
Knees, Ankles, Feet and toes
 Arm Swings
 Overhead arm swing
 Side arm swing
 Leg Swings
 Lunges
Static Stretching
 In static (or passive) stretch, the muscle is extended as far
as it can comfortably go and is held in that position.
 This is probably the Safest Type of Stretching.
 Static stretching involves gradually easing into the stretch
position.
 You may hold each
stretch from 10 to 30
seconds.
Dynamic Stretching
 is a form of stretching beneficial in sports utilizing
momentum from form, static-active stretching strength and
the momentum from static-active stretching strength, in an
effort to propel the muscle into an extended range of motion
not exceeding one's static-passive stretching ability.
 Anything beyond this range of motion becomes ballistic
stretching. It is a type of stretching while moving .
 This form of stretching prepares the body for physical
exertion and sports performance.
Dynamic Stretching
 In the past it was the practice to undertake static stretching
before exercise.
 Dynamic stretching increases range of movement, blood and
oxygen flow to soft tissues prior to exertion.
 Increasingly coaches and sports trainers are aware of the role
in dynamic stretching in improving performance and
reducing the risk of injury.