Flexibility basically describes the functional range a joint can move in. This in itself is a very important aspect of whole body fitness. In terms of resistance training flexibility is important in allowing the full benefits of an exercise to be achieved. If an individual cannot achieve full range of motion in an exercise then flexibility training is necessary to improve the client’s development. To improve flexibility we basically have to focus on stretching. Stretching can be divided into three categories: static, active and PNF. In terms of when to do a stretching program is up for debate, however it can be incorporated with just about any resistance or cardiovascular training program. Usually, in a gym environment, the stretching phase takes place at the end of the session.
Types of Stretching
Static
The most common stretch utilised by athletes to improve there flexibility. In static stretching a joint is moved through its complete range of motion while the muscle is held in position. This elicits a stretch in the muscle that should be held for 30-60sec for a number of repetitions to improve its effectiveness over time.
Dynamic
Dynamic stretching incorporates both speed of movement and momentum. Examples of these include front kicks and lunges. Basically these are functional stretches that are best performed prior to a sporting event.
Proprioceptive Neuromuscular
Facilitation (PNF)
PNF stretching is a partner assisted stretch combining both passive and isometric methods. It is usually used as a form of rehabilitation but it definitely is a highly effective stretching technique. In most situations it requires a combination of contraction and relaxation of the muscle during the stretch to increase the range of movement.
No comments:
Post a Comment