Types of Types of Flexibility Flexibility

Training and Training and the Specifics the Specifics

of of PerformancePerformance

What is What is Flexibility?Flexibility?

Flexibility is the ability for a joint to bend, stretch

and twist through a range of motion without

injury (PDHPE application and inquiry HSC course Textbook)

IMPORTANCE of flexibility …

Types of Flexibility Types of Flexibility Training Training

Static Flexibility Static Flexibility

Active flexibility Passive flexibility

More closely related to sports specificDifficult to develop Requires muscle strength

•Easier to perform•Beneficial for cooling down

Static stretching •it is safe and doesn’t require the use of equipment. •Movements are smooth and are preformed slowly

Advantages and Disadvantage of Advantages and Disadvantage of Static StretchingStatic Stretching

Advantages

☻It is safe and unlikely to cause injury

☻It overcomes the stretch reflex

☻Decrease the severity of D.O.M.S

Disadvantages– It doesn’t increase flexibility through full range of movement– takes time

Examples of Static Examples of Static Stretching Stretching

Calves

Quadriceps

Hamstring

groin

Biceps

Trapezius

Triceps

Dynamic Flexibility Dynamic Flexibility involves moving parts of the body and gradually increasing reach, speed of

movement

performed in 8-12 repetitions

also referred to as ROMS- range of motion.

It stretches the muscle groups that cross over joints

Suited for:

◦ Dancing

◦ Swimming

◦ Aerobics

Advantages☻Stretches the major muscles that cross the joint ☻Stretches through full range of movement

Disadvantages

- May not stretch sport specific muscle groups

Advantages and Disadvantage of Dynamic Stretching

Examples of Dynamic Examples of Dynamic Stretching Stretching

http://www.youtube.com/watch?v=OK6kghPlyTI

Ballistic Flexibility Ballistic Flexibility

Violent ballistic stretching can cause:

Micro tears in muscle fibres Weakening the tissue In worst cases rupturing

muscles tendons

• involves repeated movements such as swinging and bouncing to gain extra stretch

• It should be controlled and executed rhythmically to avoid jerky actions and excessive momentum at the end point of the stretch

•can form the third stage of warm up

Advantages

☻Similar in its speed and body movement to the actual sporting activity

Disadvantages

- it can cause injury

- extensive use will decrease flexibility

Advantages and Disadvantage of Ballistic Stretching

Examples of Ballistic Examples of Ballistic StretchingStretching

P.N.F FlexibilityP.N.F Flexibility

progressive cycle incorporating a static stretch, an isometric contraction and a period of relaxation in the lengthening position, following another static stretch

useful in rehabilitations programs

P.N.F stretching is based on two guiding principles

watch for pain quivering muscles and tension

Advantages

☻ Develops a range of motion

☻ Assists in rehabilitation

Disadvantages

- requires the help of a partner who understands what to do

Advantages and Disadvantage of P.N.F Stretching

Examples of P.N.F Examples of P.N.F StretchingStretching

Flexibility and Flexibility and Performance Performance

Internal FactorsInternal Factors

The type of joint

Bone structure

Temperature of joint and associated tissue

Elasticity of tendons and ligaments

Elasticity of muscle tissue

Hinge joint Ball and socket

External Factors External Factors

•one's commitment to achieving flexibility

•the temperature of the place •the time of day

•age

•gender

•restrictions