Fitness Training Methods: Flexibility Btec Sport and Leadership.
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Transcript of Fitness Training Methods: Flexibility Btec Sport and Leadership.
Fitness Training Methods:Flexibility
Btec Sport and Leadership
Gymnastics
•Zonderland Gold Vault London 2012
•Hak-Seon Wins Mens Gold Vault London 2012
•Women's Artistic Gymnastics USA Gold London 2012
•Men’s Artistic Gymnastics Finals Highlights London 2012
Flexibility Training...• Flexibility is the range of
movement of a joint.
• Good flexibility and a good range of movement of the joints can help prevent injury.
• There are 3 training methods that improve flexibility: Static, Ballistic and PNF Stretching.
Two Types of Static Stretching...•Active Stretching
•This is where the performer applies the force that lengthens and stretches the muscle.
Two Types of Static Stretching...
•Passive Stretching
•These involve a partner, chair, wall or other object assisting the performer with the stretch.
•Also known as assisted stretches.
Static StretchingStatic Stretching
EXAMPLES:
In static stretching, the muscle is held in a stretched position for a number of seconds. Slight pain you feel= ‘Point Of Bind’.
Calf Stretch Hamstring Stretch
Examples
Ballistic Stretching...• This uses the
momentum of moving limbs to force muscles beyond their normal range of motion.
• The fast, jerky movements should be used on warm muscles, not cold muscles, to reduce the risk of injury.
• Examples
Ballistic StretchingBallistic StretchingIn ballistic stretching, the muscle is held in a stretched position and then gently ‘pushed’ or ‘bounced’, a number of times.
Perform the stretch as before, but gently ‘push’ or ‘bounce’ to stretch the hamstrings.
Safety is vital when using this method - ‘push’ too hard or fast and injury will result.
Hamstring Stretch
Proprioceptive Neuromuscular Facilitation...PNF Stretching!Basically: PNF uses a partner of immovable object to provide resistance, to push the limb to stretch the joint further than the performer can stretch it on their own.
1) The muscle is held with the length of the muscle staying constant during the contraction, for 6-10 seconds (isometric contraction).
2) The muscle is then relaxed before the partner stretches the muscle further using a passive static stretch.
PNF stretches are often used in rehabilitation stretches.
PNF (Proprioceptive Neuromuscular Facilitation) StretchingPNF (Proprioceptive Neuromuscular Facilitation) Stretching
In PNF your training partner holds the muscle at the point of bind whilst the performer pushes at 40-50% effort- this lengthens the muscle when repeated.
Shoulder Stretch
Gently pull the arms back to stretch the shoulder joints.(Repeat 3X)
Again safety is vital when using this method; if the limb is pulled too far injury will result.
Advantages Disadvantages
• Can be made sports specific
• Little cost• Better flexibility
=less injuries!
• Need experience to perform PNF safely
• Need 2 people
PNF Stretching
•Examples
•Feeling energetic? Let’s perform them in pairs!
AC
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SP
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It is important that the performer stretches the muscles that will be used most in their chosen sport / activity.
Tasks
1. Choose two sports or activities and consider what muscles the performers would need to stretch in their chosen activities.
2. Complete the worksheets on flexibility.
3. Have a go at the PNF stretches!
