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Dynamic Flexibility Training - Coggle Diagram
Dynamic Flexibility Training
The Importance of Flexibility
Training.
Helping to
eliminate movement that is awkward and/or inefficient.
Helping increased resistance to muscle injury.
Improving athletic
performance.
Factors Affecting Flexibility
Gender
Women are more flexible than men.
Age
Children > Older
Temperature
Increases with heat
and decreases with cold.
Life style
Active > Inactive(Sedentary)
Flexibility Is Joint-specific.
It is possible to have a high level of
flexibility in 1 joint and limited
ROM in another.
Connective Tissue Target
Area When Stretching.
Connective tissue (muscles, ligaments, and tendons) is the most important target
of ROM exercise.
Connective tissue is the major structure limiting joint ROM.
Types of Stretch: Elastic and
Plastic.
Elastic stretch.
Springlike action in which any lengthening of the connective tissue that occurs during stretching.
Recovered when the load is removed.
Muscle only has elastic properties but ligaments and tendons have both.
Plastic stretch.
Temporary condition,even after the load is removed.
The Value of Warming Up.
An activity that raises the total body
temperature to prepare the body for vigorous exercise.
3 physiological processing occurs during warm-up.
Friction of the sliding
filaments during muscular contraction.
The metabolism of fuels.
The dilation of intramuscular blood vessels.
A warmed muscle contracts more forcefully and relaxes more quickly.
The ROM around joints is increased.
3 distinct disadvantages to using static stretching to increase core temperature.
static stretching is a passive activity and there is minimal friction of the sliding filaments occurring.
There is little, if any, increase in the rate of fuels being metabolized.
There is no need for the intramuscular blood vessels to dilate in response to static stretching.
Types of Warm-up.
The passive warm-up.
Involves such methods as hot showers, heating pads, or massage.
Do not achieve the desired increases in tissue temperature.
The general warm-up.
Involves basic activities that require movement of the major muscle groups, such as jogging or cycling.
More effective at increasing tissue temperature than is passive warm-up.
The specific warm-up.
Includes movements that are an actual part
of the sport activity.
The advantage of both increasing tissue temperature and improving neural responses required in the activity.
Types of Flexibility Training.
Ballistic Techniques(bouncing).
A rapid, jerky movement in which the body part is put into motion and momentum carries it through the ROM until the muscles are stretched to the limits.
4 Disadventages.
Increased danger of exceeding the extensibility limits of the tissues.
Energy requirements are higher.
Muscle soreness, which static stretching will not cause.
Activation of the stretch reflex.
Static Stretching.
The most commonly used method to increase flexibility.
Involves passively stretching into a near maximal position and holding for an extended (15–30 seconds) period of time.
This method will likely avoid activation of the stretch reflex.
Proprioceptive Neuromuscular
Facilitation.
Slowly placing the muscle or joint in a static stretch while keeping the muscle relaxed.
PNF is clearly the best method but it can be impractical to use, be very careful to not overstretch the muscle.
Dynamic Flexibility.
More applicable to athletic performance because it more closely duplicates the movement requirements seen in training or competition.
Require balance and coordination
Exercise program.
The lunge walk.
The lunge walk/palms to floor.
The twisting lunge walk.
The hockey lunge walk.
The reverse lunge walk.
The reverse twisting lunge walk.
The walking side lunge.
The lunge out on all fours/ walk hands between.
The walking knee tuck.
The walking knee tuck/lift the foot.
The walking over/under.
The walking leg swing to opposite hand.
Walking knee over hurdle.
As the athlete becomes proficient can be combined.
It becomes a more sport-specific way to train.
A larger number of muscle groups are stretched.
Conclusion
Dynamic flexibility provides a more sport-specific mode of stretching than the other commonly used stretching.
After an effective warm-up session, dynamic flexibility can be a very effective method to perform a variety of athletic skills safely and effectively.
The variety of dynamic stretches that can be used are limited only by the creativity of the person designing.