Stretching Exercise

- natural and instinctive activity which is performed by many animals including humans.
Stretching exercises are specifically designed to stretch or elongate the skeletal muscle;
it is to improve the elasticity of the muscles and as well as making it look firm and
toned.

Classification of Stretching based on Nurture Flexibility

1. Static Stretching
- most common type of stretching
- usually done to hold the position that is being stretched between 10 to 30
seconds
- considered safe and effective in improving the flexibility and elasticity of the
muscle
2. Dynamic Stretching
- performed with continuous movements and with repetitions; this is to increase
the range of motion of the body part that is being stretched.
- done with 10 to 12 repetitions
- gaining attraction to some coaches and athletes, to trainers and physical
therapists because of the benefits of improving the range of motion
- both beneficial to active persons engaged in sports and some activities for their
daily living.

3. Passive Stretching
- uses a slight support from others or a machine support to help them achieve
the stretch.
- can also use a strap, weight leverage, the gravity, another person to help you
and or stretching devices or stretching machines for you to be fully stretched
 4. Active Stretching
- you're stretching a muscle by actively contracting the muscle in opposition to
the one you're stretching.
- You do not have to use your body weight, a strap, leverage, gravity, another
person, or a stretching device.
- you relax the muscle you're trying to stretch and rely on the opposing muscle to
initiate the stretch.
- can be challenging because of the muscular force required to generate the
stretch but is generally considered to have lower risk because you are
controlling the stretch force with your own strength rather than an external
force.

Kinds of Stretching Exercise

● Ballistic Stretching
➢ Ballistic stretching uses the force of the momentum to fully stretch the muscle, it
is categorized as an active kind of stretching that is focused on the joints in our
body.
- Rotation of the joints - Stand and place your hands on your hips or
waist, then try to flex and rotate your joint areas like your shoulders,
trunks, wrist, hips and the foot and toes.
➢ Do not forget to move or rotate according to the natural way or movement of
your joints to avoid possible injuries.
 ➢ Examples: arm swings and leg swings.

● Static Stretching
➢ most common kind of stretching exercise.
➢ done by holding the position of the part or area that is being stretched up to 16
seconds.
➢ considered as the safest kind of stretching because you can manipulate the
amount of power you can apply in the area then gradually decreases.
➢ Examples: hold neck side-to-side, front of thigh, triceps.

● Dynamic Stretching
➢ widely used in different sports as part of their warm - up regimen.
➢ focused on body movement that helps in stimulating different muscle groups.
➢ Its approach is very different with static stretching and ballistic stretching.
➢ Note: Dynamic stretching is different from ballistics stretching. Dynamic
stretching uses the natural body movement and way of motion to safely stretch
the muscles or group of muscles while ballistic uses the momentum of the body
to stretch the muscles beyond their limits or range of motion.
➢ Example: Lunge with twist, front to back leg swing, buttocks kicks.
 ● Proprioceptive Neuromuscular Facilitation (PNF)
➢ are used in a more clinical environment or it is usually done with the help of the
professionals such as therapists
➢ improves the motor performance and serves as aid for rehabilitations
(accidents, sports injuries and alike)
➢ considered as one of the best and effective methods of stretching when your
objective is to improve the range of motion.
➢ Example: assisted hamstring stretch, assisted groin stretch.

Cardiovascular Endurance
- Ability to utilize oxygen while exercising.
- Helps measure the body’s overall performance during high intensity exercises.
- Indicator of heart, lungs health and muscle function.

Cardiovascular Exercises
- Any activities that increase the heart rate.
- Raises oxygen and blood flow throughout the body.

Most common Cardiovascular Exercises

1. Brisk walking
2. Jogging
3. Cycling
 4. Swimming
5. Dancing

3 major categories of cardiovascular exercises

1. High impact
- Having both feet off the ground at some point during the activity is called high
impact.
- Called a weight-bearing exercise since you’re bearing your own body weight.
- Examples: jumping rope, high-impact aerobic dance, certain forms of advanced
strength training.
2. Low impact
- One foot remains on the ground at all times.
- Also a weight-bearing exercise and good for the healthy bones, conditioning the
lungs and heart.
- Example: walking, hiking, low impact aerobic dance
3. No impact
- When cardiovascular exercise is performed in water, this is called no impact
cardio exercise because being immersed with water reduces the pull of gravity
on the body.
- Bicycling also has no impact since the wheels and the bike itself supports the
weight of the person.
- No impact is ideal if you have an arthritic condition or are undergoing injury
rehabilitation.

Safety precautions
1. Warm up. 5-10 mins. Increases blood flow and relaxes the muscles, lowering the risk of
injury.
2. Cool down. Slow down during the last 5-10 mins.
3. Wear comfortable clothes.
4. Take breaks.
5. Do not exercise with an empty stomach. Eat light
6. Do not exercise after eating a full meal. Will affect digestion.
7. Replenish extra fluids before. Drink water.
8. Beware of the environmental conditions or weather.
9. Listen to the body. Do not exercise when you feel unwell. If there is a shortness of
breathing, dizziness, chest pain stop the exercise immediately.

Health benefits of Cardiovascular Exercises

1. Improves cardiovascular health
2. Lowers blood pressure
3. Helps regulate blood sugar
4. Reduces asthma symptoms
5. Boost of mood
6. Reduce risk of falls
7. Reduces chronic pain
8. Aids sleep
9. Regulates weight
10. Strengthens immune system
Difference between Aerobic and Anaerobic Exercise
➢ Aerobic
- Means with oxygen.
- Our breathing and heart rate will increase during this activity.
➢ Anaerobic
- Means without oxygen.
- Oxygen demand is greater than oxygen supply and you can't keep up with the
energy your body is demanding.