Chapter 10: Flexibility

1. Chapter 10: Flexibility Lesson 10.2: Improving Flexibility Taking Charge: Building Intrinsic Motivation

2. Lesson 10.2: Improving Flexibility Lesson Objectives: • Explain the differences among static stretching, PNF stretching, and ballistic stretching. • Describe the fitness target zones for static and ballistic exercise. • List the guidelines for doing flexibility exercises safely.

3. Lesson 10.2: Improving Flexibility Question What is the difference between range of motion and stretching exercises?

4. Lesson 10.2: Improving Flexibility Answer The difference between ROM and stretching exercises: • Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group). • Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles.

5. Lesson 10.2: Improving Flexibility Question What are the best type of exercises to use in a sport warm-up?

6. Lesson 10.2: Improving Flexibility Answer Best type of exercises in the warm-up: • The exercises in the warm-up should be sport-specific. • They should get progressively more intense.

7. Lesson 10.2: Improving Flexibility Question There are three different ways to stretch a muscle group. Can you name what these are?

8. Lesson 10.2: Improving Flexibility Answer Three different ways to stretch: • Static stretching • PNF stretching • Ballistic stretching

9. Lesson 10.2: Improving Flexibility Question What is meant by the term static stretching? How do you perform a static stretch?

10. Lesson 10.2: Improving Flexibility Answer Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds.

11. Lesson 10.2: Improving Flexibility Question What is meant by the term PNF stretching?

12. Lesson 10.2: Improving Flexibility Answer • PNF stretching involves contracting the muscle to be stretched before stretching it. • While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps).

13. Lesson 10.2: Improving Flexibility Question What is meant by the term ballistic stretching?

14. Lesson 10.2: Improving Flexibility Answer Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific. • Examples: • Swinging your leg back and forth • Bouncing up and down on your toes, similar to jumping rope

15. Lesson 10.2: Improving Flexibility Answer (continued) • Sports performance will benefit from ballistic stretching. • Ballistic stretching should be done after a static stretching warm-up.

16. Lesson 10.2: Improving Flexibility Question Why is static stretching considered safer than ballistic stretching?

17. Lesson 10.2: Improving Flexibility Answer Static stretching is considered safer than ballistic stretching because: • Ballistic stretching involves bouncing motions. • These bouncing motions may cause the muscle to overstretch. • If the motions are too vigorous, this may lead to injuries.

18. Lesson 10.2: Improving Flexibility Question Which types of stretching should athletes perform to improve their flexibility?

19. Lesson 10.2: Improving Flexibility Answer • Athletes should use static, PNF, and ballistic stretching to improve their sporting performance. • Start with static or PNF stretching.

20. Lesson 10.2: Improving Flexibility Question What are some examples of sport-specific ballistic stretching?

21. Lesson 10.2: Improving Flexibility Answer • An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box. • Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels.

22. Lesson 10.2: Improving Flexibility Question What are some guidelines to follow for a static or PNF program?

23. Lesson 10.2: Improving Flexibility Answer Guidelines for a static stretch or PNF program: • Stretch each muscle group daily. • Warm up before stretching. • You can use a partner or you can use your own body weight to provide an overload. • Hold each stretch for 15 to 30 seconds. Rest for 10 seconds. • Stretch each muscle group. • Repeat exercises several times.

24. Lesson 10.2: Improving Flexibility Question What are some guidelines to follow when doing a ballistic stretching program?

25. Lesson 10.2: Improving Flexibility Answer Guidelines for ballistic stretching: • Begin with static stretching or PNF warm-up. • Use slow, gentle bounces using the motion of your body part to stretch the specific muscle. • Caution: No stretch should cause pain, especially sharp pain.

26. Lesson 10.2: Improving Flexibility Answer (continued) • Bounce in rhythmical fashion slowly and gently 10 to 15 times. • Stretch each muscle group. • Repeat exercises several times.

27. Lesson 10.2: Improving Flexibility Question How does the saying “no pain, no gain” apply to flexibility exercises?

28. Lesson 10.2: Improving Flexibility Answer Stretching should not cause pain—there should (at most) be some slight discomfort when stretching.

29. Lesson 10.2: Improving Flexibility Question What are examples of specific stretches people should avoid doing?

30. Lesson 10.2: Improving Flexibility Answer Avoid the following flexibility exercises: • Rolling the head and neck in a full circle • Tipping the head backward to stretch the neck • Standing toe touches or windmills • Avoid stretching muscles that are already overstretched from poor posture.

31. Taking Charge: Building Intrinsic Motivation Read about James and Leon in the Taking Charge section of chapter 10 (page 165). • How does James show that he’s extrinsically motivated? • What other types of external rewards motivate people to be active? • What are some disadvantages of being extrinsically motivated?

32. Taking Charge: Building Intrinsic Motivation • How does Leon show that he is intrinsically motivated? • What could James do to become more intrinsically motivated? • What advantages are there to being intrinsically motivated? • How does a person increase his or her intrinsic motivation? • Fill in the questionnaire to evaluate your own motivation to be physically active.