Flexibility and stretching

Static, dynamic, ballistic and PNF stretching, and when to place them around exercise.

The outline, topic by topic

Each topic is weighted the way the exam weighs it.

Static stretching: what is it?
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Holding a stretched position without moving, often 20 to 30 s.
Held long before explosive effort, it can reduce performance.
Just before a jumping contest, an athlete holds each static stretch for 1 minute. What does he risk?
- A temporary loss of jump height
- Better jump height
- No effect
- A loss of strength for the whole season
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A temporary loss of jump height
Static stretches of 60 s or more per muscle reduce explosive force for a while; under 60 s and followed by dynamic exercises, the effect becomes negligible.
Dynamic stretching: what is it?
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Controlled movements that gradually take the joint through its range.
It fits well into a warm-up.
Why does contract-relax increase range?
- It lastingly lengthens the tendons from the first session
- It mainly raises tolerance to the stretch sensation
- It adds sarcomeres to the muscle from the first session
- It raises muscle temperature by several degrees
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It mainly raises tolerance to the stretch sensation
The gain comes mostly from better stretch tolerance; the reflex relaxation after the contraction, long put forward, explains only a small part of the effect.
Ballistic stretching: what is it?
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Bouncing movements to force the range.
It is riskier and reserved for trained practitioners.