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- Movement:
the range of motion that is specific to a joint
- Breathe:
slow and controlled breathing
- Relaxation:
reduces the tension and soreness within the muscles as a
result of exercise
Types
- Ballistic:
a quick, bouncing technique that is used to increase range
of motion. This type of stretching puts the muscles and
connective tissue at a high risk for being injured.
- Static:
the muscles are gently put into a position until tension
is felt. The stretch is held for 10-30 seconds and poses
less risk of injury.
- Contract
and Relax (PNF): a muscle is contracted for 5-10 seconds
against a force then relaxed and put into a stretch. This
method is effective in improving flexibility. You must be
trained to use this method or you will be at risk of injury
or over stretching the muscle.
Purpose
of a Warm - Up
- Stretching
should follow a gradual aerobic warm up
- Increases
metabolic requirements
- Improves
coronary blood flow
- Prepare
the muscles for exercise
- Injury
prevention
- Increase
the temperature of your muscles, connective tissue, tendons,
and ligaments
- Raise
core temperature of circulatory system by increasing blood
flow and preparing heart for exercise demands
- Improve
performance
- Recommended:
medium intensity for 4-6 minutes , i.e. walking, swimming,
jogging etc.
Purpose
of Cool Down
- Should
include a gradual decrease in aerobic exercise intensity
-
Prevents venous blood from pooling
- Gradual
decrease in blood pressure
- Reduces
the amount of hormones that are in the blood stream which
are produced during exercise i.e. norepinephrine which affects
the rhythm of the heart
-
Reduce risk of muscle spasm or cramping
-
Prevent soreness
- Promotes
relaxation
-
Stress and tension release
- Improve
flexibility
-
Reduce heart rate
- Maintain
the ability of the body to function properly
- Recommended:
5-10 minutes of stretching
Guidelines
-
Perform 5-10 minutes at least three times per week
-
Be sure that you do not to bounce when you are stretching.
This will cause the muscle to contract and you will run
the risk of a tear.
-
Each muscle group is independent and should be evaluate
individually.
-
Warm-up your muscles before you begin stretching with at
least 3-5 minutes of light aerobic activity.
-
Remember to breathe and relax when you are performing a
stretching program.
- Always
hold behind the muscle not behind the joint because you
will run the risk of injuring the joint.
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