Transcript Learning Self-Asses - supportREALteachers.org

Stretching
Guidelines for Stretching

NBA-WNBA
Never Bounce
 Always Warm
 Normal Breathing
 Appropriate


Do not stretch injured muscles

Do not stretch to the point where you feel pain

Start slowly
Flexibility - F.I.T.
Frequency
Minimum 2 – 3 days a
week
Best to do some
stretching daily
Intensity
Time
15–30 minutes total
To the point where
you feel tension, not
pain
Static stretches of
warm muscles; 20–60
seconds, three sets
Types of Stretches
Recommended
Not Recommended

Static Stretching

Ballistic Stretching

Dynamic Stretching


Passive Stretching
Active Isolated (AI)
Stretching

Isometric Stretching

PNF
Static Stretching

The most common type of stretching which
involves gently stretching to a fairly comfortable
position and holding it for 20 – 60 seconds.

Do not bounce or move into the stretch too quickly.

Do not stretch to the point of pain.

Stop stretching if you feel discomfort in the joints.
Dynamic Stretching

A more advanced stretch which involves
controlled body movements which take the
muscles to the limit of their range of motion.

Examples include leg swings, arm swings, and torso
twists.

Movements should be smooth and controlled.

Can be incorporated into a warm-up.

Done in sets of 8 – 12 repetitions.
Passive Stretching

Similar to static stretching except that the force used to
stretch the muscle is external, either by a partner or
apparatus.

Ensure there is good communication between you and your
partner.

Movements should still be slow and not done to the point of
pain.
PNF
(Proprioceptive Neuromuscular Facilitation)


Contract-Relax:
After assuming an initial passive stretch, the muscle
being stretched is isometrically contracted for 7-15
seconds, after which the muscle is briefly relaxed for 23 seconds, and then immediately subjected to a passive
stretch which stretches the muscle even further than
the initial passive stretch.
This final passive stretch is held for 10-15 seconds. The
muscle is then relaxed for 20 seconds before
performing another PNF technique.
PNF
(Proprioceptive Neuromuscular Facilitation)
Contract-Relax-Contract:

It involves performing two isometric contractions: first of
the agonists, then, of the antagonists.

After assuming an initial passive stretch, the stretched
muscle is isometrically contracted for 7-15 seconds.

Then the muscle is relaxed while its antagonist immediately
performs an isometric contraction that is held for 7-15
seconds.

The muscles are then relaxed for 20 seconds before
performing another PNF technique.