Static-passive Flexibility
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Transcript Static-passive Flexibility
Exercise causes increase in muscle size – hypertrophy
Strength training – contracts muscles against heavy resistance
(weight lifting, isometric exercise)
▪ Increases myofilaments in muscle fiber
Endurance training (aerobic) – increases ability to sustain exercise
over long periods of time (aerobics, running, biking, swimming)
Increases number of blood vessels to muscles and increases the
number of mitochondria
During inactivity, muscles shrink in mass - disuse atrophy
What are the basic
components of a good
work out?
Basic Components of a
Workout:
1. Warm-up
2. Activity
3. Cool-down
How do you warm up?
1. Joint Rotations – lubricates joints with synovial fluid
a. Head to Toe
b. Clockwise and Counterclockwise
c. 4-8 rotations each direction or until loose
2. Aerobic Activity – 3-5 minutes of light jogging, jumping
rope, etc…to get blood flowing to muscles to increase
performance.
3.Light Static passive stretching – to loosen up muscles,
working from head to toe:
a. Neck
l. Shins
b. Shoulders
m. Hamstrings
c. Sides
d. Back
e. Forearms & Wrists
f. Triceps
g. Chest
h. Buttocks
i. Groin
j. Thighs
k. Calves
•Hold stretch for 10 - 20 seconds.
•Perform 2-5 sets with a 30 sec rest.
•Breathe with each motion – inhale first
via nose, hold, execute stretch, exhale as
you relax and move into stretch.
4. Dynamic stretching – to looses up muscles in all
directions. (Arm circles and leg raises)
5. Sport specific stretching – watered down versions of
movements performed in an athletic activity. (5-10
minutes)
Activity
Cool Down
stretching –
immediately after
you exercise. (~15
minutes in length)
1. Sports specific
stretches (5
minutes)
2. Dynamic
stretching
3. Static passive
stretching
What is flexibility?
Absolute range of movement in a joint or a series
of joints
What are the different types of flexibility?
1. Dynamic
2. Static-active
3. Static-passive
Dynamic Flexibility
Full range of motion in a joint!
Static-passive Flexibility
Holding a pose with the help.
Static-active Flexibility
Holding a pose without any help.
What limits flexibility?
• Type of joint
• Elasticity of muscle tissue, tendons, ligaments and skin
• Ability of muscle to relax
• Body temperature
• Time of day (afternoon = good)
• Injury
• Gender
• Clothing
• Hydration