Principles of Muscular Flexibility
Principles of Muscular Flexibility The overload and specificity of training principles also apply to development of muscular flexibility. To increase the total range of motion (ROM) of a joint, the specific muscles surrounding that joint have to be stretched progressively beyond their accustomed length. The principles of MODE, INTENSITY, REPETITIONS and FREQUENCY of exercise also can be applied to flexibility programs.
1.MODE OF EXERCISE * BALLISTIC STRETCHING Ballistic stretching is a form of passive stretching or dynamic stretching in a bouncing motion. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast, "jerky" movements where a double bounce is performed at the end range of movement.
Examples: An example of ballistic stretching is bouncing up and down repeatedly to touch your toes. * SLOW-SUSTAINED STRETCHING Proper stretching involves a slow-sustained “hold” of the muscle. The muscles are lengthened slowly and through the joint's full range of motion and are held there 10 seconds. This type of stretch causes little pain and a low risk for injury. Hold the muscle to a point of tension for 10 seconds then relax it. This stretch should be repeated 3-4 times to get maximum results. With each successive stretch, you will find that you can increase the range of motion of the joint. A stretch needs to be held for 10 seconds to allow the muscle to “realize” that it has experienced a change and begin to relax.
Static stretching is preferable to ballistic stretching because:
•In ballistic movement, there is a danger of exceeding the extensibility limits of involved tissue, thereby causing injury.
•Static stretching promotes muscle relaxation by reducing sensory activity and muscle spindle tension.
•Ballistic stretching tends to elicit pain and soreness both during and after exercise.
•Static stretching is just as effective as ballistic stretching in
1.MODE OF EXERCISE * BALLISTIC STRETCHING Ballistic stretching is a form of passive stretching or dynamic stretching in a bouncing motion. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast, "jerky" movements where a double bounce is performed at the end range of movement.
Examples: An example of ballistic stretching is bouncing up and down repeatedly to touch your toes. * SLOW-SUSTAINED STRETCHING Proper stretching involves a slow-sustained “hold” of the muscle. The muscles are lengthened slowly and through the joint's full range of motion and are held there 10 seconds. This type of stretch causes little pain and a low risk for injury. Hold the muscle to a point of tension for 10 seconds then relax it. This stretch should be repeated 3-4 times to get maximum results. With each successive stretch, you will find that you can increase the range of motion of the joint. A stretch needs to be held for 10 seconds to allow the muscle to “realize” that it has experienced a change and begin to relax.
Static stretching is preferable to ballistic stretching because:
•In ballistic movement, there is a danger of exceeding the extensibility limits of involved tissue, thereby causing injury.
•Static stretching promotes muscle relaxation by reducing sensory activity and muscle spindle tension.
•Ballistic stretching tends to elicit pain and soreness both during and after exercise.
•Static stretching is just as effective as ballistic stretching in