Download Types of stretching

Types of stretching
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Active: the person stretching provides the
force of stretch
Passive: a partner provides the force of the
stretch
Static: slow sustained stretch for 10-30 sec.
Ballistic: bouncy stretch reserved for those
involved in sports that require quick
movements
PNF:combination of active/passive stretch
usually with a partner or some kind of ‘aid’
Factors affecting flexibility
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Muscle temperature: affects the muscle’s
stretch beyond it’s normal elasticity
Age: adults tend to lose the elastic properties
and without a flexibility program the muscle
tissue isn’t as compliant to stretch
Gender: females tend to be more flexible than
males
Tissue interference: body fat or musculature
can create joint limitations
Class activity
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Create a scope and sequence of the
concepts of flexibility that you believe K12 students should know before they
leave school.
Training Principles
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Overload: stretch to the point of mild tension
Progression: gradually increase the amount
of time each stretch is held
Specificity: to increase flexibility in a particular
area, exercises for that particular muscle
group must be done
Individuality: address each student’s
limitations in a flexibility program
FITT
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F= 3+ times per week to warm muscle
I = to point of mild tension
T = 4-5 reps of 10-30 sec
T = slow,static stretch of all muscle
groups
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See Appendix D for contraindicated
exercises
Class Activity
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You are doing a field experience at a
school that has a set warm up policy at
the beginning of class. Within that warm
up, the CT has exercises that are
questionable or contraindicated. You are
uncomfortable having students do the
exercises. What will you do?
Class activity
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How will you address the principle of
‘individuality’ for flexibility training within
your daily schedule of 30+ students per
class?
Class activity
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You have several students with
disabilities in your class. One is wheelchair bound, one is mildly autistic, one
has visual impairments, and one is
hearing impaired. How would you
address their individual learning needs
in your class as you teach and involve
them in flexibility concepts?