7 Types of Stretching Exercises

Stretching is important in keeping your muscles long and loose. Ideally, you should stretch after warming up with some light
exercise so that you're stretching warmed muscles, which helps prevent injuries. But there's no "one size fits all" when it comes
to stretching. There are seven primary types of stretching, each of which helps different people of varying flexibility and needs.

Static
Static stretching is the most commonly used type of stretching, and it's considered one of the safest because of the relatively
low levels of tension required. With this style of stretching, you stretch a muscle or group of muscles to its furthest point,
holding the position for 30 to 60 seconds. When you hold a static stretch, you should feel a gentle pull in the muscle or muscle
group you're stretching, but you should experience no pain.

Passive
Passive stretching is similar to static stretching, the difference being that, with passive stretching, you don't supply the force to
stretch a muscle. Instead, a stretching partner or outside apparatus does. For example, doing the splits is considered passive
stretching, as the floor acts as the apparatus helping you stretch your leg and groin muscles. A partner pushing back your
straightened leg while you're lying on your back would be another example of passive stretching.

Dynamic
The controlled leg and arms movements of dynamic stretching help you to gently push your muscles to the limits of your range
of motion. In dynamic stretching, there's no bouncing or rapid movements; it's all slow, controlled movements, like gentle leg
swings, arms swings or torso twists. Dynamic stretching can help improve your flexibility, and the style is effective as part of a
warm-up before higher-energy active workout -- or even just to loosen up.

Ballistic
Ballistic stretching is similar to dynamic stretching. But ballistic stretching pushes your muscles beyond their normal range of
motion. This style of stretching involves bouncing or jerking movements to force yourself into a stretch position. For example, a
dynamic stretch would be repeatedly bouncing toward your toes to stretch your hamstrings. Dynamic stretching is not as
effective as other styles of stretching, and it can also increase your chances of straining or tearing a muscle.

Active Isolated
Active Isolated stretching, also known as AI stretching, requires you to assume and hold a position with only the help of your
natural muscle strength. For example, bringing your straightened leg high in the air while standing is considered an AI stretch.
As one muscle contracts, the opposing muscle will relax, resulting in a better stretch. AI stretches can be challenging, so you
won't need to hold a stretch like this for more than 10 to 15 seconds.

Isometric
Isometric stretching is a type of static stretching during which tension is developed without contraction of the muscle. This is
achieved by getting a muscle into a stretched position, then resisting the stretch isometrically, typically with the help of a
partner or outside apparatus. An example of isometric stretching would be having a partner hold your leg up while you try to
force your leg back down.

Proprioceptive Neuromuscular Facilitation

Proprioceptive Neuromuscular Facilitation stretching -- which is usually, and thankfully, shortened to PNF stretching -- is less
of a stretching style and more of a technique combining passive and isometric stretching in order to achieve maximum
flexibility. Types of PNF stretching include hold-relax, contract-relax and rhythmic initiation. Originally developed as a method
of rehabilitating stroke victims, PNF stretching has since become a common and popular treatment among many
physiotherapists and other sports injury professionals.
Musculoskeletal system terms

Looking at and analysing the anatomy and physiology of the musculoskeletal system can be challenging as there are
many new terms to learn and understand. For this reason some of the basic terms you are likely to encounter in your
role as a personal trainer are explained in the following table.

Term Definition Example

Anterior The front The mouth is on the anterior part of the head

Posterior The back The spine is on the posterior part of the trunk

Superior Toward the head The head is superior to the stomach

Inferior Toward the feet The knee is inferior to the hip

Lateral Toward the side/outside The ears are on the lateral part of the head

Medial Toward the midline/inside The big toe is medial to the little toe

Proximal Nearer the trunk The thighs are proximal to the toes

Distal Further from the trunk The toes are distal to the thighs

Prone Face down Lying on stomach about to do a push up

Supine Face up Lying on back about to do a sit up/crunch

Superficial Nearer to the surface The skin is more superficial than the stomach

Deep Further from the surface The stomach is more deep than the skin

Another term which is important to understand is the ‘anatomical position’.

 Principles of Exercise, Fitness and Health

Health-related fitness and skill-related fitness.

• Health-related fitness can be broken down into the following components:
 cardiovascular fitness
 muscular strength
 muscular endurance
 flexibility, and
 body composition.

Skill-related fitness can be broken down into:

 speed
 quickness
 agility
 balance
 co-ordination, and
 power.

You should understand the factors affecting people’s fitness levels and their fitness potential:
 genetics
 age
 gender
 current training status
 training history
 nutritional status
 recovery / sleep
 medical history, and
 lifestyle.

Anatomy – study of the structure of the body such as the skeletal, muscular or cardiovascular
systems.
Physiology – study of the way that the body responds to exercise and training

Here are a few ways to avoid reaching a plateau:

Change exercises (as mentioned above)
Change your workout tempo
Change the amount of repetitions and/or sets
Rearrange your workout so your exercises are in a different order
You can use one or a combination of all of these to avoid plateaus.