Fitness Training Methods:
Flexibility
Btec Sport and Leadership
Gymnastics
• Zonderland Gold Vault London 2012
• Hak-Seon Wins Mens Gold Vault London 2012
• Women's Artistic Gymnastics USA Gold London
2012
• Men’s Artistic Gymnastics Finals Highlights
London 2012
Flexibility Training...
• Flexibility is the range of
movement of a joint.
• Good flexibility and a good
range of movement of the
joints can help prevent
injury.
• There are 3 training
methods that improve
flexibility: Static, Ballistic
and PNF Stretching.
Two Types of Static Stretching...
• Active Stretching
• This is where the
performer applies
the force that
lengthens and
stretches the
muscle.
Two Types of Static Stretching...
• Passive Stretching
• These involve a
partner, chair,
wall or other
object assisting the
performer with
the stretch.
• Also known as
assisted stretches.
Static Stretching
Examples
EXAMPLES:
In static stretching, the muscle is held in a stretched position for a
number of seconds. Slight pain you feel= ‘Point Of Bind’.
Calf Stretch
Hamstring Stretch
Ballistic Stretching...
• This uses the momentum
of moving limbs to force
muscles beyond their
normal range of motion.
• The fast, jerky movements
should be used on warm
muscles, not cold muscles,
to reduce the risk of injury.
• Examples
Ballistic Stretching
In ballistic stretching, the muscle is held in a stretched position and
then gently ‘pushed’ or ‘bounced’, a number of times.
Safety is vital when using this method - ‘push’ too hard or fast and
injury will result.
Perform the stretch
as before, but gently
‘push’ or ‘bounce’ to
stretch the
hamstrings.
Hamstring Stretch
Proprioceptive Neuromuscular
Facilitation...PNF Stretching!
Basically: PNF uses a partner of immovable object
to provide resistance, to push the limb to stretch
the joint further than the performer can stretch it
on their own.
1) The muscle is held with the length of the
muscle staying constant during the contraction,
for 6-10 seconds (isometric contraction).
2) The muscle is then relaxed before the partner
stretches the muscle further using a passive static
stretch.
PNF stretches are often used in rehabilitation
stretches.
PNF (Proprioceptive Neuromuscular Facilitation) Stretching
In PNF your training partner holds the muscle at the point of bind whilst
the performer pushes at 40-50% effort- this lengthens the muscle
when repeated.
Shoulder Stretch
Again safety is vital when using
this method; if the limb is
pulled too far injury will result.
Gently pull the arms back to
stretch the shoulder joints.
(Repeat 3X)
Advantages
Disadvantages
• Can be made
sports specific
• Little cost
• Better flexibility
=less injuries!
• Need experience to
perform PNF safely
• Need 2 people
PNF Stretching
• Examples
• Feeling
energetic? Let’s
perform them
in pairs!
Have a go!
ACTIVITY SPECIFIC STRETCHING
It is important that
the performer
stretches the
muscles that will be
used most in their
chosen sport /
activity.
Tasks
1.
Choose two sports or
activities and consider what
muscles the performers
would need to stretch in
their chosen activities.
2.
Complete the worksheets on
flexibility.
3.
Have a go at the PNF
stretches!