Training+for+Flexibility

TYPES OF FLEXIBILITY TRAINING AND THE SPECIFICS OF PERFORMANCE



ACTIVITY 1
 * Classify each of the stretches as ballistic, PNF, static or ROM.
 * For each one of the stretches determine how to make it ballistic, PNF, static or ROM.

ACTIVITY 2
 * Complete the following table

WOULD BENEFIT ||
 * TYPE || WHEN IS IT USED? || POSITIVES || NEGATIVES || EG: OF SPORTS THAT
 * BALLISTIC ||  ||   ||   ||   ||
 * STATIC ||  ||   ||   ||   ||
 * PNF ||  ||   ||   ||   ||
 * ROM ||  ||   ||   ||   ||

ACTIVITY 3 - AGE: - GENDER: - TEMPERATURE: - EXERCISE:
 * There are a numer of factors that determine an individuals flexibility. Explain how the following influence flexibility.

The guidelines for a flexibility program include:
 * Participate in the program 3 times per week
 * Warm up and cool down
 * Don't overstretch so as to engage the stretch reflex
 * The overload principle still applies
 * Good flexibility in one area does not guarantee flexibility in another
 * The specificity principle still applies also

CONTRAINDICATIONS FOR FLEXIBILITY TRAINING

ACTIVITY 4 Access the following weblink and find a picture of each of the following contraindicated stretch and explain the type of damage that may occur. Also identify the modification to that exercise. Utilise pg:450-452 of your text book to fill in the blanks.

[]


 * Excessive Twisting
 * Hyperextension
 * Hyperflexion
 * Joint Impingement
 * Rotational Movements

Other contraindications include:
 * Ballistic movements: Movements performed quickly and without control.
 * Excessive load being placed on a joint eg: depth jump
 * Sustained movements place stress on the tissue and joint
 * Repetitive movements can lead to overuse injuries eg: shin splints and tennis elbow
 * Muscular imbalances: Developing one muscle group (agonist) without developing the other muscle group (antagonist)