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Flexibilty Training
Flexibilty Training
TRAINING
It is the available range of
motion for each joint.
It varies from joint-to-joint
from person-to-person.
Passive Flexibility
Active Flexibility
Factors contribute to flexibility
1. Joint structure
2. Age
3. Gender
Types of Flexibility Training Exercise
Static stretching
• Slow and sustained muscle-
tendon lengthening, held
at the end of the ROM.
• 30 seconds
• Muscle relaxation
Types of Flexibility Training Program
Dynamic stretching
• Slowly moving the limb throughout
the ROM, but not held or sustained
• More repetitions
• Prepares muscles and joints for
movements
Types of Flexibility Training Program
Ballistic stretching
• Incorporates explosive and rapid
movements (bouncing)
• Uses momentum to lengthen
beyond range
• Better ROM
Types of Flexibility Training Program
PNF ( Proprioceptive Neuromuscular Facilitation )
• Assisted stretching
• Passive lengthening through
resistance, contraction-
relaxation
• Repeated 3 times each cycle, 20-
30 seconds
• Maximum ROM
TRAINING TERMS
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION
“5x10”,30-second rest
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION
“5x10”,30-second rest
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION
“5x10”,30-second rest
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION
Terms used in training exercises
REPETITION
SET
REST
EXHAUSTION
PERCEIVED EXERTION