Chapter 10.2

Chapter 10: Flexibility

Lesson 10.2: Improving Flexibility

Taking Charge: Building Intrinsic Motivation

Lesson 10.2: Improving Flexibility

Lesson Objectives:• Explain the differences among static stretching, PNF

stretching, and ballistic stretching.• Describe the fitness target zones for static and ballistic

exercise.• List the guidelines for doing flexibility exercises safely.

Lesson 10.2: Improving Flexibility

Question

What is the difference between range of motion and stretching exercises?

Lesson 10.2: Improving Flexibility

Answer

The difference between ROM and stretching exercises:

• Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group).

• Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles.

Lesson 10.2: Improving Flexibility

Question

What are the best type of exercises to use in a sport warm-up?

Lesson 10.2: Improving Flexibility

Answer

Best type of exercises in the warm-up:

• The exercises in the warm-up should be sport-specific.

• They should get progressively more intense.

Lesson 10.2: Improving Flexibility

Question

There are three different ways to stretch a muscle group. Can you name what these are?

Lesson 10.2: Improving Flexibility

Answer

Three different ways to stretch:• Static stretching• PNF stretching• Ballistic stretching

Lesson 10.2: Improving Flexibility

Question

What is meant by the term static stretching? How do you perform a static stretch?

Lesson 10.2: Improving Flexibility

Answer

Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds.

Lesson 10.2: Improving Flexibility

Question

What is meant by the term PNF stretching?

Lesson 10.2: Improving Flexibility

Answer

• PNF stretching involves contracting the muscle to be stretched before stretching it.

• While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps).

Lesson 10.2: Improving Flexibility

Question

What is meant by the term ballistic stretching?

Lesson 10.2: Improving Flexibility

Answer

Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific.

• Examples:– Swinging your leg back and forth– Bouncing up and down on your toes, similar to

jumping rope

Lesson 10.2: Improving Flexibility

Answer (continued)

• Sports performance will benefit from ballistic stretching.

• Ballistic stretching should be done after a static stretching warm-up.

Lesson 10.2: Improving Flexibility

Question

Why is static stretching considered safer than ballistic stretching?

Lesson 10.2: Improving Flexibility

Answer

Static stretching is considered safer than ballistic stretching because:

• Ballistic stretching involves bouncing motions.• These bouncing motions may cause the muscle

to overstretch.• If the motions are too vigorous, this may lead to

injuries.

Lesson 10.2: Improving Flexibility

Question

Which types of stretching should athletes perform to improve their flexibility?

Lesson 10.2: Improving Flexibility

Answer

• Athletes should use static, PNF, and ballistic stretching to improve their sporting performance.

• Start with static or PNF stretching.

Lesson 10.2: Improving Flexibility

Question

What are some examples of sport-specific ballistic stretching?

Lesson 10.2: Improving Flexibility

Answer

• An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box.

• Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels.

Lesson 10.2: Improving Flexibility

Question

What are some guidelines to follow for a static or PNF program?

Lesson 10.2: Improving Flexibility

Answer

Guidelines for a static stretch or PNF program:• Stretch each muscle group daily.• Warm up before stretching.• You can use a partner or you can use your own

body weight to provide an overload. • Hold each stretch for 15 to 30 seconds. Rest for 10

seconds.• Stretch each muscle group. • Repeat exercises several times.

Lesson 10.2: Improving Flexibility

Question

What are some guidelines to follow when doing a ballistic stretching program?

Lesson 10.2: Improving Flexibility

Answer

Guidelines for ballistic stretching:• Begin with static stretching or PNF warm-up.• Use slow, gentle bounces using the motion of

your body part to stretch the specific muscle.• Caution: No stretch should cause pain,

especially sharp pain.

Lesson 10.2: Improving Flexibility

Answer (continued)

• Bounce in rhythmical fashion slowly and gently 10 to 15 times.

• Stretch each muscle group. • Repeat exercises several times.

Lesson 10.2: Improving Flexibility

Question

How does the saying “no pain, no gain” apply to flexibility exercises?

Lesson 10.2: Improving Flexibility

Answer

Stretching should not cause pain—there should (at most) be some slight discomfort when stretching.

Lesson 10.2: Improving Flexibility

Question

What are examples of specific stretches people should avoid doing?

Lesson 10.2: Improving Flexibility

Answer

Avoid the following flexibility exercises:• Rolling the head and neck in a full circle• Tipping the head backward to stretch the neck• Standing toe touches or windmills• Avoid stretching muscles that are

already overstretched from poor posture.

Taking Charge: Building Intrinsic Motivation

Read about James and Leon in the Taking Charge section of chapter 10 (page 165).

• How does James show that he’s extrinsically motivated?• What other types of external rewards motivate people to

be active? • What are some disadvantages

of being extrinsically motivated?

Taking Charge: Building Intrinsic Motivation

• How does Leon show that he is intrinsically motivated?• What could James do to become more intrinsically

motivated?• What advantages are there to being intrinsically

motivated?• How does a person increase his or her intrinsic

motivation?• Fill in the questionnaire to evaluate your own motivation

to be physically active.