G. Flexibility Training

Question 0

There are 2 ways to carry out static stretching, name and explain them.

Answer 0

Active stretching - when you use your own muscles to hold the stretch position
Passive stretching - when you use someone else or a piece of equipment to help you hold the stretch position.

Question 1

There are 3 types of stretching used in flexibility training, what are they called?

Answer 1

Static stretching
Ballistic stretching
Proprioceptive Neuromuscular Facititation( PNF)

Question 2

Explain Ballistic stretching.

Answer 2

When you use fast movements ( bouncing) to stretch the muscles.

Question 3

Thee are 4 sections to PNF. Explain them.

Answer 3

1. The performer stretches the muscle as far as it will go.
2. A partner helps to hold the muscle in that position and the performer pushes against the partner for 6 - 10 seconds ( the muscle is in an isometric contraction as it is contracting but staying the same length)
3. The performer relaxes the muscle
4. The partner helps to stretch the muscle a little bit more.

Question 4

What type of things/ fitness does PNF improve?

Answer 4

Mobility , strength and flexibility.