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Colindres Pe-2 Final PPT

The document discusses different types of flexibility training including static-active, static-passive, and dynamic flexibility. It also covers other flexibility training methods such as ballistic training, active isolated stretching, isometric training, and Pilates concepts.

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36 views24 pages

Colindres Pe-2 Final PPT

The document discusses different types of flexibility training including static-active, static-passive, and dynamic flexibility. It also covers other flexibility training methods such as ballistic training, active isolated stretching, isometric training, and Pilates concepts.

Uploaded by

nnelggwapo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FLEXIBILITY TRAINING Jake Andrew D.

Colindres, LPT
FLEXIBILITY
defined by Gummerson as "the absolute range of movement in a
joint or series of joints that is attainable in a momentary effort with
the help of a partner or a piece of equipment.“

according to SynerStretch, flexibility in a joint is also "specific to


the action performed at the joint (the ability to do front splits
doesn't imply the ability to do side splits even though both actions
occur at the hip)."
TYPES OF FLEXIBILITY
TRAINING
❖ STATIC-ACTIVE FLEXIBIILITY
❖ STATIC-PASSIVE FLEXIBILITY
❖ DYNAMIC FLEXIBILITY
Static-Active Flexibility
Static-active flexibility (also called active flexibility) is the ability to
assume and maintain extended positions using only the tension of
the agonists and synergists while the antagonists are being
stretched.
Benefits of Static-Active
Flexibility
➢ Greater flexibility and range of motion

➢ Less pain and stiffness

➢ Decreased stress

➢ Increased blood flow

➢ Improved performance
Static-Passive Flexibility
Static-passive flexibility (also called passive flexibility) is the ability
to assume extended positions and then maintain them using only
your weight, the support of your limbs, or some other apparatus
(such as a chair or a barre).
Static-Passive Flexibility
❑ external force on a relaxed muscle

❑ Passive flexibility is the foundation on which you can start


building your active flexibility. You can turn passive
flexibility into active flexibility by strengthening your
muscles at your passive end range of motion.
Dynamic Flexibility
(also called kinetic flexibility) is the ability to perform dynamic (or
kinetic) movements of the muscles to bring a limb through its full
range of motion in the joints.

the ability to move muscles and joints through their full range of
motion during active movement.
Dynamic Flexibility
Often many people prepare for activity by performing only static
stretching (i.e. golf, basketball, strength training) which actually
works against the best practices to prepare your muscles for
optimum activation.
A great lower body dynamic
stretching routine prior to activity is:
1. Body Weight Squats to Calf Raise 1 set x 10 reps

2. Front Lunge 1 set x 5 reps (each leg)

3. Hip Swings - Side to Side 1 set x 10 reps (each leg)


OTHER TYPES OF ❖ BALLISTIC TRAINING
❖ ACTIVE ISOLATED
FLEXIBILITY TRAINING ❖ ISOMETRIC TRAINING
Ballistic Training
The term ballistic refers to a method of training, where the athletes’ body or an
external object is explosively projected into a flight phase and can, therefore,
include exercises such as jumps, throws, or strikes.

This style of training has also called dynamic or explosive training; however, both
of these terms are inappropriate as the term dynamic can be applied to any
exercise that involves movement (i.e. not isometric) and athletes can apply
explosive force during early parts of an exercise but reduce the effort near the
end.
Why is ballistic training
important for sport?
Power, defined as the ability to express high levels of force in
short periods of time, encompasses movements such as
pedaling, sprinting, jumping, changing direction, pushing,
pulling, throwing, and kicking and therefore applies to the
vast majority of sports.
CONSIDERATIONS FOR
BALLISTIC TRAINING
o Optimal load - The resistance used for ballistic training causes specific changes to the
force-velocity relationship, which then changes the degree to which power output is
improved.
o Intent - Given that ballistic training concentrates on the velocity of the load, it is the
intent to lift the load as fast as possible that seems to be the mechanism by which
neurological and physiological adaptations occur.
o Safety - the use of ballistic training methods for improving the athletic capabilities of
athletes is highly effective, the high eccentric forces experienced by the athlete when
landing from a jump or catching a falling weight may pose a safety concern
Active Isolated Stretching
is a technique that lengthens and strengthens muscle tissue.
Benefits of Active Isolated
Stretching
1. Increased isolated flexibility

2. Realignment of the body

3. Reduced change of injury

4. Better awareness of the body


AIS developed by AARON
MATTES
1) Isolate the muscle to be stretched

2) Repeat the stretch eight to 10 times.

3) Hold each stretch for no more than two seconds.

4) Exhale on the stretch; inhale on the release.


Isometric Training
Isometric training is essentially a fancy way to categorize exercises
that recruit muscles and exert tension without lengthening or
shortening the muscle.

Isometric exercises are ideal for those with limited workout space,
existing knee discomfort, or anyone simply needing a change in
their typical fitness routine.
▪ a method of exercise that consists of low-

PILATES CONCEPT
impact flexibility and muscular strength and
endurance movements.
▪ Joseph Pilates (1920s.)
Can beginners do Pilates?

Benefits of Pilates Concept


✓ Improved core strength and stability

✓ Improved posture and balance

✓ Improved flexibility

✓ Prevention and treatment of back pain


6 Pilates Principles

BREATH CONCERNTRATION CENTRE

CONTROL PRECISION FLOW


6 Pilates Principles

BRIDGING ABDOMINAL CURL TOE TAPS

BICYCLE SIDE LYING LEG LIFT CLAM


6 Pilates Principles

KNEELING SIDE PLANK BOOK OPENING STRETCH PRONE CHEST LIFT

DONKEY KICK KNEELING PLANK FULL PLANK


THANK YOU AND GODBLESS!

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