What is static, active stretching?
A stretch performed independently using your own internal force to lengthen the muscle
What is static, passive stretching?
A stretch that requires help from another person or object to provide an external force for the muscle to lengthen
What is a sporting activity that uses static stretching?
- gymnastics
- hurdling
- tennis
- badminton
What are the advantages and disadvantages of static stretching?
+safest form of training
+can be carried out easily
+athletes of any fitness level can carry out this stretching
- can only stretch muscles within your body’s natural range of motion
- not effectively stretching some muscle groups
- not always beneficial to carry out during warm up
What is ballistic stretching?
Uses the force of limb to stretch muscles beyond range of motion
Movements can be fast and jerky
What are some sporting activities that involve ballistic stretching?
- gymnastics
- hurdling
- athletics
- tennis
- badminton
What are the advantages and disadvantages of ballistic stretching?
+can be sport specific
+allows muscles to be stretched beyond normal range of movement which improves flexibility
- higher risk of injury
- must be undertaken with supervision as often performed incorrectly
- not effective way to stretch certain muscle groups
What is Proprioceptive Neuromuscular Facilitation (PNF)?
A partner would help the performer stretch muscles to the limit, applying resistance for 6-10 seconds, then relax then stretch again.
What sporting activities include PNF stretching?
- gymnastics
- hurdling
- athletics
- tennis
- badminton
-used in physio
What are the advantages and disadvantages of PNF stretching?
+can increase flexibility and range of movement
+used in rehabilitation programme
- risk of over- stretching
- must be carried out by a specialist
