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Flexibility is having the ability to move muscles in a full range of movement at across a joint. There are many activities which requires good flexibility. There are four categories for flexibility: Static, Dynamic, Ballistic and PNF.
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Static Flexibility is having a range of movement that a muscle or joint can achieve.
Dynamic Flexibility is having a range of movement that a muscle or joint can achieve when in motion.
Ballistic Flexibility is having fast, jerky movements; which usually taking the form of bouncing and bobbing through a full range of motion.
PNF (Proprioceptive Neuromuscular Facilitation) is a method of training to maximize the flexibility of the muscles and is often performed by using a partner/trainer. It also involves series of contractions and relaxations with an amount of force on the stretching.
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Dynamic Flexibility is having a range of movement that a muscle or joint can achieve when in motion.
Ballistic Flexibility is having fast, jerky movements; which usually taking the form of bouncing and bobbing through a full range of motion.
PNF (Proprioceptive Neuromuscular Facilitation) is a method of training to maximize the flexibility of the muscles and is often performed by using a partner/trainer. It also involves series of contractions and relaxations with an amount of force on the stretching.
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Static
What is it?
Static Flexibility involves holding a part of the body still, at its full range of movement; these stretches are controlled and slow.
There are two stretches which can be used to performed the Static Flexibility, Passive stretching and Active Stretching.
Passive stretching is known as assisted stretching, this is where you have a partner or object to help you stretch to your fullest potential.
Active Stretching can be achieved as an individual, as it involves voluntary contractions.
There are two stretches which can be used to performed the Static Flexibility, Passive stretching and Active Stretching.
Passive stretching is known as assisted stretching, this is where you have a partner or object to help you stretch to your fullest potential.
Active Stretching can be achieved as an individual, as it involves voluntary contractions.
How to do this?
This Stretch is used for the Biceps.
This Stretch is used for the Quads
This Stretch is used for the Gastrocs
This Stretch is used for the Hamstrings
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This Stretch is used for the Triceps
This Stretch is used for the Pectorals.
What are the benefits of using this type of flexibility?
With having good flexibility it prevents injury from occurring as it reduces the chances of straining or pulling a muscle if the athlete reaches further then normal. The type of fitness component is fairly easy to complete and it is also free.
What are the limitations of this type of flexibility?
If the weather is cold after the session, where your body will be warm to then achieve static stretching, the body will become cold meaning that your Heart Rate will decrease. The athlete will have to perform the correct technique or else it will result in injury; this component can also be known to be boring.
Sports which would find this type of Flexibility beneficial would be for indoor sports such as in Gymnastics. This is because the sport uses any part of their body at any point at a certain range; to be able to perform a clear routine without being injured as they would have a greater range of movement at any joint because of the prior stretches they have completed before the competition, as well as the apparatus they use within their sport.
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