Types of flexibility training

Student presentation

1. Types of Flexibility Types of Flexibility
Training and the Training and the
Specifics of Specifics of
PerformancePerformance

2. What is Flexibility?What is Flexibility?

3. 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 …

4. Types of Flexibility Training Types of Flexibility Training

5. Static Flexibility Static Flexibility
Active flexibility Passive flexibility
 More closely related to sports
specific
Difficult 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

6. 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

7. Examples of Static Stretching Examples of Static Stretching
Calves
Quadriceps
Hamstring
groin
Biceps
Trapezius
Triceps

8. 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

9. 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

10. Examples of Dynamic Stretching Examples of Dynamic Stretching
http://www.youtube.com/watch?v=OK6kghPlyTI

11. 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

12. 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

13. Examples of Ballistic StretchingExamples of Ballistic Stretching

14. 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

15. 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

16. Examples of P.N.F StretchingExamples of P.N.F Stretching

17. Flexibility and Flexibility and
Performance Performance

18. 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

19. External Factors External Factors
•one's commitment to achieving
flexibility
•the temperature of the place
•the time of day
•age
•gender
•restrictions