Flexibility theory

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FLEXIBILITY CYQ Level 2 Gym Instructor Circuit Exercise to Music

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Flexibility Theory

Transcript of Flexibility theory

Page 1: Flexibility theory

FLEXIBILITY

CYQ Level 2

Gym Instructor Circuit Exercise to Music

Page 2: Flexibility theory

FLEXIBILITY – What is it?

Flexibility can be defined as:

“A range of movement available at a joint”

Bone Structure of Joint

Shape of Cartilage within the Joint

Surrounding Ligaments

Length of Muscles and Tendons

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FLEXIBILITY – Why do it?

To Improve Physical Fitness.

Effective Flexibility will: Improves posture Reduces the risk of Injury Maintains a Healthy Spine Reduces the risk of Back Problems

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STATIC STRETCHING

When stretches are performed with no movement.

E.g. STILL

Used in Gym sessions, aerobics classes and some general sports

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Static Stretching - PASSIVE

PASSIVE – An external force holds and creates the stretch

EG: with your hands or the wall or gravity

Suitable for beginners and developmental

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Static Stretching - ACTIVE

ACTIVE – This is when the opposing muscle holds the stretch in place

In a cat stretch it is the abdominal muscles which push up and stretch the Erector Spinea

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Ballistic Stretching

Ballistic stretching is done with a bouncing or swinging motion

Done by Athletes, dancers, gymnasts and sport specific sports

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PNF – Advanced Stretching

Proprioreceptor Neuromuscular Facilitation

A stretch that forces musclesinto a deeper stretch by a reverse contraction of opposing muscles

Used by Physiotherapists and Personal Trainers

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What happens When we Stretch?

The body prevents over stretching and tearing of muscles by using a

STRETCH REFLEX When the body thinks that the muscle is

about to overstretch it causes a big contraction that immediately stops the movement and prevents damage

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When do we Stretch?

Stretching must only be performed after exercise when the muscles are warm and pliable.

Stretching cold muscles can result in tearing and damage.

Flexibility requires that you are both warm and relaxed.

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Maintenance Stretching

Maintenance stretching should always be performed to realign muscle fibres to their original length.

This type of stretching maintains flexibility but does not improve it.

Maintenance Stretches need to be held for 10 – 12 seconds

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Developmental Stretching

Developmental stretching is done on specific muscles that may have become short through daily life.

This type of stretching lengthens muscle fibres and increases range of movement

These types of stretches are held for

15 – 30 seconds.

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Developmental Stretching Must be done slowly to avoid a huge

Contraction ( STRETCH REFLEX)

After approx 10 – 12 seconds of holding the stretch the brain realises that the muscle ISN’T going to overstretch and then relaxes

( INVERSE REFLEX)

The stretch can then be developed or increased further.

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Developmental –Which Muscles?

Common muscles in need of developmental stretching:

Hamstrings ( To be done in your exam) Adductors ( To be done in your exam) Pectorals Gastrocnemius

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Maintenance Stretching

Muscles which just need the fibres realigning after exercise.

Triceps/Biceps Latissimus Dorsi Trapezius Quadriceps Abductors Abdominals Erector Spinea