FLEXIBILITY CYQ Level 2 Gym Instructor Circuit Exercise to Music
FLEXIBILITY
CYQ Level 2
Gym Instructor Circuit Exercise to Music
FLEXIBILITY – What is it?
Flexibility can be defined as:
“A range of movement available at a joint”
Bone Structure of Joint
Shape of Cartilage within the Joint
Surrounding Ligaments
Length of Muscles and Tendons
FLEXIBILITY – Why do it?
To Improve Physical Fitness.
Effective Flexibility will: Improves posture Reduces the risk of Injury Maintains a Healthy Spine Reduces the risk of Back Problems
STATIC STRETCHING
When stretches are performed with no movement.
E.g. STILL
Used in Gym sessions, aerobics classes and some general sports
Static Stretching - PASSIVE
PASSIVE – An external force holds and creates the stretch
EG: with your hands or the wall or gravity
Suitable for beginners and developmental
Static Stretching - ACTIVE
ACTIVE – This is when the opposing muscle holds the stretch in place
In a cat stretch it is the abdominal muscles which push up and stretch the Erector Spinea
Ballistic Stretching
Ballistic stretching is done with a bouncing or swinging motion
Done by Athletes, dancers, gymnasts and sport specific sports
PNF – Advanced Stretching
Proprioreceptor Neuromuscular Facilitation
A stretch that forces musclesinto a deeper stretch by a reverse contraction of opposing muscles
Used by Physiotherapists and Personal Trainers
What happens When we Stretch?
The body prevents over stretching and tearing of muscles by using a
STRETCH REFLEX When the body thinks that the muscle is
about to overstretch it causes a big contraction that immediately stops the movement and prevents damage
When do we Stretch?
Stretching must only be performed after exercise when the muscles are warm and pliable.
Stretching cold muscles can result in tearing and damage.
Flexibility requires that you are both warm and relaxed.
Maintenance Stretching
Maintenance stretching should always be performed to realign muscle fibres to their original length.
This type of stretching maintains flexibility but does not improve it.
Maintenance Stretches need to be held for 10 – 12 seconds
Developmental Stretching
Developmental stretching is done on specific muscles that may have become short through daily life.
This type of stretching lengthens muscle fibres and increases range of movement
These types of stretches are held for
15 – 30 seconds.
Developmental Stretching Must be done slowly to avoid a huge
Contraction ( STRETCH REFLEX)
After approx 10 – 12 seconds of holding the stretch the brain realises that the muscle ISN’T going to overstretch and then relaxes
( INVERSE REFLEX)
The stretch can then be developed or increased further.
Developmental –Which Muscles?
Common muscles in need of developmental stretching:
Hamstrings ( To be done in your exam) Adductors ( To be done in your exam) Pectorals Gastrocnemius
Maintenance Stretching
Muscles which just need the fibres realigning after exercise.
Triceps/Biceps Latissimus Dorsi Trapezius Quadriceps Abductors Abdominals Erector Spinea