Flexibility Training

TYPES OF FITNESS ACTIVITIES

Will individuals with poor flexibility suffer injuries?
What factors contribute to poor flexibility?
Flexibility exercises corrects muscle imbalance
and helps neuromuscular efficiency.
Flexibility is the available range of motion for
each joint.
Flexibility changes as an individual grows older.
Women tend to be more flexible.
Four Types of Flexibility Training Program:
Static
Dynamic
Ballistic
Proprioceptive
Neuromuscular
Facilitation (PNF)
Static Stretching
Dynamic
Stretching
Ballistic
Proprioceptive Neuromuscular
Facilitation (PNF)
What is the best type of stretching for beginners?
Are there exercises that beginners should avoid?
Beginners should incorporate a static stretching program
since it is safer and easier.
Do stretching exercise at least twice a week after the
resistance training session while the muscles are still
warm.
Each stretch should be held at the point of mild
discomfort for 30 seconds and performed in two sets for
each exercise.
Stretch Problem Area Alternative
Hurdler’s Stretch Knees Quad Stretch
Stretch Problem Area Alternative
Plow Stretch Neck/Spine Cat Stretch
Stretch Problem Area Alternative
Shoulder Stand Neck/Spine Head Tilt
Stretch Problem Area Alternative
Back-arching Ab Stretch Spine Back extension
Stretch Problem Area Alternative
Hero Knees Hip Flexor Stretch
FLEXIBILITY TRAINING