chapter 10: flexibility - hopkins public schools · lesson 10.2: improving flexibility lesson...

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 motionand stretching exercises?

Lesson 10.2: Improving Flexibility

Answer

The difference between ROM and stretchingexercises:

• Stretching exercises normally involve stationarymovements (standing or sitting and stretching aspecific muscle group).

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

Lesson 10.2: Improving Flexibility

Question

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

Lesson 10.2: Improving Flexibility

Answer

Best type of exercises in thewarm-up:

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

• They should getprogressively more intense.

Lesson 10.2: Improving Flexibility

Question

There are three different ways to stretch a musclegroup. 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? Howdo you perform a static stretch?

Lesson 10.2: Improving Flexibility

Answer

Static stretching involvessitting or standing andslowly stretching andholding a stretch for15-30 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 muscleto be stretched before stretching it.

• While this stretch is being held, a contraction ofthe opposing muscle is performed (e.g., if thehamstrings are being stretched, contract thequadriceps).

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 andsmooth dynamic movements that are often sportsspecific.

• 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 ballisticstretching.

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

Lesson 10.2: Improving Flexibility

Question

Why is static stretching considered safer thanballistic stretching?

Lesson 10.2: Improving Flexibility

Answer

Static stretching is considered safer than ballisticstretching because:

• Ballistic stretching involves bouncing motions.

• These bouncing motions may cause the muscleto overstretch.

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

Lesson 10.2: Improving Flexibility

Question

Which types of stretching should athletes performto improve their flexibility?

Lesson 10.2: Improving Flexibility

Answer

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

• Start with static orPNF stretching.

Lesson 10.2: Improving Flexibility

Question

What are some examples of sport-specific ballisticstretching?

Lesson 10.2: Improving Flexibility

Answer

• An example of ballistic stretching is seen atbaseball games: When the batter takes a feweasy swings with a weighted bat or does trunktwists with a bounce in each direction beforegetting in the batter's box.

• Another example is the track athlete whostretches the Achilles tendon with a few gentlebounces on the heels.

Lesson 10.2: Improving Flexibility

Question

What are some guidelines to follow for a static orPNF 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 aballistic 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 gently10 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 toflexibility exercises?

Lesson 10.2: Improving Flexibility

Answer

Stretching should not cause pain—there should (atmost) be some slight discomfort whenstretching.

Lesson 10.2: Improving Flexibility

Question

What are examples of specific stretches peopleshould 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 arealready overstretched from poorposture.

Taking Charge: Building Intrinsic Motivation

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

• How does James show that he’s extrinsically motivated?

• What other types of external rewards motivate people tobe active?

• What are some disadvantagesof 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.