FLEXIBILITY: APPLICATION

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FLEXIBILITY APPLICATION

• PEP 418
• University of Idaho

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To improve your flexibility, you must begin with
the standard process

• Appropriate Assessment
• Appropriate Goal Setting
• Application of FITT and Basic Training Principles

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Remember, also, that you must apply the basic
fitness principles

• FITT
• PRE
• Specificity
• Reversibility
• Warm-ups Cool-downs

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FITT will structure application of the other
principles

• F____________ of stretching
• I _____________ of stretch
• T_______, or duration, of stretch
• T_______________, of stretching

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Lets focus on Types Techniques of Stretching
first

• There are two primary types of stretching. These
  are
• __________ stretching
• __________ stretching
• Within each type are several techniques,
  including
• __________ stretching
• __________ stretching
• __________ stretching
• ______________________________________

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Types of Stretching

• Passive Stretching
• An _____________________________ helps your joint
  move the ROM.
• Advantages
• Several ways to apply force (e.g. yourself, a
  partner, an apparatus, a weight, or gravity).
• Can often achieve a _____________.
• Disadvantages
• Can be dangerous since the stretch
  _________________________________ themselves.
• Examples

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Types of Stretching

• Active Stretching
• Contraction of ______________________ moves joint
  through its ROM, stretching the target muscle.
• Contraction of antagonist or agonist may also
  induce _________________ in stretched muscle.
• Remember muscle spindles and GTOs?
• Advantages
• Muscles are controlling amount of stretch, so
  possibly is a safer alternative to passive
  stretching.
• Disadvantages
• May be difficult to generate enough force to move
  joint through ROM as much as passive stretching.
• Examples

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Techniques for Stretching

• Static Stretching
• A muscle is _________________ for a specified
  period of time (usually at least 10 seconds).
• As muscle is held in a static stretch, muscle
  spindle activity reduces, inducing further
  relaxation and greater stretch.
• Advantages
• Often regarded as the ___________________because
  of its very controlled nature.
• Disadvantages
• ___________________________ as other techniques.
• Examples

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Techniques for Stretching

• Ballistic Stretching
• A muscle is ____________________________.
• Due to heightened stretch receptor activity,
  stretch-reflex can lead to _______________________
  _______________.
• Disadvantages
• ___________________________________________.
• Examples

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Techniques for Stretching

• Dynamic Stretching
• A joint is ______________________________________
  through its ROM, gradually increasing ROM and/or
  speed.
• _________________________________! The movement
  is typically slower, more controlled, and does
  not attempt to force a joint past its ROM, as is
  the case with ballistic stretching.
• Advantages
• Has very ______________________________ in sport,
  performance, and daily life because of its active
  nature.
• Disadvantages
• ________________________ often reduces ability to
  stretch through full ROM.
• Examples

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Techniques for Stretching

• Proprioceptive Neuromuscular Facilitation
• Manipulates _____________________________ to
  effectively stretch a muscle.
• Most popular method is the ___________________
  technique.
• Maximally contract the muscle to be stretched for
  
• 5 sec., then relax and static stretch the
  muscle.
• The _____________________________ method is also
  popular.
• Maximally contract muscle to be stretched, then
  relax it, then contract the antagonist muscle(s),
  followed by a static stretch.
• Advantages
• Often regarded as one of the _____________________
  techniques.
• Disadvantages
• ___________________________________ because it
  SOMETIMES requires the use of a partner and takes
  time.
• Creates ________________________ than other
  techniques.
• Examples

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Which Type or Technique Should You Use?

• For general flexibility, ACSM recommends
• _________________________________________ at the
  end of a joints active ROM.
• For general flexibility, PNF has increasing
  support as the most effective technique when done
  properly.
• For athletic and exercise warm-ups, ____________
  stretching is quite useful.
• For post-exercise cool-down, _________________
  stretching seems to be more effective.
• ________________________________________!

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Once you select a Type Technique, look at
Frequency

• ACSM recommends approximately
• ______________________________ per week for a
  beginning flexibility program.
• As fitness and goals progress, frequency can
  increase.

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Intensity is equally important

• A stretch should always be held to the point of
  ________________________!
• As a muscle relaxes during a stretch, it should
  continue to be _________________________ to
  maintain the appropriate intensity.

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Lastly, select an appropriate Time/Duration of
Stretching

• ACSM recommends __________________, followed by
  _________________________.
• Each muscle group should be stretched at least
  ______________________________.
• A complete flexibility program should take around
  ___________________ at least!
• 5 min. of stretching after a workout
  ______________________________!

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One last helpful hint

• Regardless of the Type or Technique of
  stretching, it is most beneficial to
  ______________________________!
• Example

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In summary, basic FITT recommendations are

• Frequency _______________________________
• Intensity _________________________________
• Time ____________________________________
• Type/Technique
• _________________________
• _________________________
• These are SIMPLE GUIDELINES to build flexibility
  for average people they do not address highly
  specific needs and populations!

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How can you apply the FITT guidelines to progress
your own flexibility?

• Weeks 1 2
• F _____________
• I _____________
• T _____________
• T _____________
• Weeks 5 6
• F _____________
• I _____________
• T _____________
• T _____________

• Weeks 3 4
• F _______________
• I _______________
• T _______________
• T _______________
• Weeks 7 8
• F _______________
• I _______________
• T _______________
• T _______________

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Here are some TAKE HOME TIPS to help you with
your stretching

• _________ your flexibility, then
  ______________________!
• Plan an appropriate _________________.
• Always stretch _____________________!
• Give yourself plenty of __________!
• Dont try to do ______________________!
• Use an ___________________ to monitor your
  progress.