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* Flexibility Training

* Flexibility Training. SHMD 139 29/7/2013. Flexibility. Is the range of motion that a joint or group of joints can move through .

megan-kerr
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* Flexibility Training

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  1. *Flexibility Training SHMD 139 29/7/2013

  2. Flexibility • Is the range of motion that a joint or group of joints can move through. • Improving flexibility can improve performance because a greater ROM will result in greater power development & help prevent injury & pain caused through restriction of movement.

  3. Sports & Flexibility • Dancing. • Gymnastics. • Running. • ALL sports!!! • Everyday functions.

  4. Flexibility Training • Why is flexibility needed in sports? • Enable athlete to have ROM to perform movements needed. • Prevent injuries. • Maintain & improve posture. • Develop maximum strength & power.

  5. Stretching • Stretching of a muscle is controlled by sensory nerves which allow muscle to stretch & relax. • Sensory nerves work to protect body from injury. • 2 nerves involved: • Muscle spindles. • Golgi tendon organs (GTO).

  6. Stretching: Muscle Spindles • MS are activated when muscle lengthens (due to potential danger). • When muscle reaches a certain length, MS tell nervous system to contract muscle to prevent further stretching – prevents against muscle damage. • When the muscle contracts, it’s called the ‘point of bind’ (POB).

  7. Stretching: GTO • When POB is reached, stretch is held for 10 seconds, after which the muscle relaxes & pain disappears. • GTO brings about relaxation. • GTO sense muscle tension, & sense when there is no danger of damage & override muscle spindles – cause muscle to relax.

  8. Static Stretching • Muscle is stretched in a steady, controlled manner & held in a static/still position. • Taken to the point where the muscle contracts & a slight pain is felt (Point of bind). • Stretch is held until muscle relaxes & discomfort disappears. • Maintenance: • Development:

  9. Proprioceptive Neuromuscular Facilitation (PNF) • Advanced stretching used to develop length of muscle. • Involves 2 people: one to stretch, & one to be stretched. • Procedure: • Muscle stretched to point of bind by trainer. • Athlete contracts muscle & pushes against trainer at 40-50% effort. • Contraction held for 10 seconds. • Muscle is then relaxed & trainer stretches muscle further. • Contraction is repeated. • Repeat whole procedure 3 times. • Very effective as it causes the muscle to relax more quickly & deeply.

  10. Ballistic Stretching • ‘Bouncing stretch’ as muscle is stretched beyond its point of stretch by a bouncing movement. • Performed in a rapid, bouncing movement. • High risk method of stretching due to risk of muscular damage as muscle is stretched beyond point of stretch. • Used in specific sports – gymnastics. • Should never be used on people training for health & fitness reasons except for sports.

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