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Chapter 10: Flexibility Lesson 10.2: Improving Flexibility Taking Charge: Building Intrinsic Motivation

Chapter 10.2

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The second part of the lesson for chapter 10

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Page 1: Chapter 10.2

Chapter 10: Flexibility

Lesson 10.2: Improving Flexibility

Taking Charge: Building Intrinsic Motivation

Page 2: Chapter 10.2

Lesson 10.2: Improving Flexibility

Lesson Objectives:• Explain the differences among static stretching, PNF

stretching, and ballistic stretching.• Describe the fitness target zones for static and ballistic

exercise.• List the guidelines for doing flexibility exercises safely.

Page 3: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What is the difference between range of motion and stretching exercises?

Page 4: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

The difference between ROM and stretching exercises:

• Stretching exercises normally involve stationary movements (standing or sitting and stretching a specific muscle group).

• Range of motion exercises involve moving the legs or arms through normal movements for a joint but may not stretch the muscles.

Page 5: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What are the best type of exercises to use in a sport warm-up?

Page 6: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Best type of exercises in the warm-up:

• The exercises in the warm-up should be sport-specific.

• They should get progressively more intense.

Page 7: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

There are three different ways to stretch a muscle group. Can you name what these are?

Page 8: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Three different ways to stretch:• Static stretching• PNF stretching• Ballistic stretching

Page 9: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What is meant by the term static stretching? How do you perform a static stretch?

Page 10: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Static stretching involves sitting or standing and slowly stretching and holding a stretch for 15-30 seconds.

Page 11: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What is meant by the term PNF stretching?

Page 12: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

• PNF stretching involves contracting the muscle to be stretched before stretching it.

• While this stretch is being held, a contraction of the opposing muscle is performed (e.g., if the hamstrings are being stretched, contract the quadriceps).

Page 13: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What is meant by the term ballistic stretching?

Page 14: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Ballistic stretches involve a series of rhythmical and smooth dynamic movements that are often sports specific.

• Examples:– Swinging your leg back and forth– Bouncing up and down on your toes, similar to

jumping rope

Page 15: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer (continued)

• Sports performance will benefit from ballistic stretching.

• Ballistic stretching should be done after a static stretching warm-up.

Page 16: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

Why is static stretching considered safer than ballistic stretching?

Page 17: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Static stretching is considered safer than ballistic stretching because:

• Ballistic stretching involves bouncing motions.• These bouncing motions may cause the muscle

to overstretch.• If the motions are too vigorous, this may lead to

injuries.

Page 18: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

Which types of stretching should athletes perform to improve their flexibility?

Page 19: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

• Athletes should use static, PNF, and ballistic stretching to improve their sporting performance.

• Start with static or PNF stretching.

Page 20: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What are some examples of sport-specific ballistic stretching?

Page 21: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

• An example of ballistic stretching is seen at baseball games: When the batter takes a few easy swings with a weighted bat or does trunk twists with a bounce in each direction before getting in the batter's box.

• Another example is the track athlete who stretches the Achilles tendon with a few gentle bounces on the heels.

Page 22: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What are some guidelines to follow for a static or PNF program?

Page 23: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Guidelines for a static stretch or PNF program:• Stretch each muscle group daily.• Warm up before stretching.• You can use a partner or you can use your own

body weight to provide an overload. • Hold each stretch for 15 to 30 seconds. Rest for 10

seconds.• Stretch each muscle group. • Repeat exercises several times.

Page 24: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What are some guidelines to follow when doing a ballistic stretching program?

Page 25: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Guidelines for ballistic stretching:• Begin with static stretching or PNF warm-up.• Use slow, gentle bounces using the motion of

your body part to stretch the specific muscle.• Caution: No stretch should cause pain,

especially sharp pain.

Page 26: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer (continued)

• Bounce in rhythmical fashion slowly and gently 10 to 15 times.

• Stretch each muscle group. • Repeat exercises several times.

Page 27: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

How does the saying “no pain, no gain” apply to flexibility exercises?

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Lesson 10.2: Improving Flexibility

Answer

Stretching should not cause pain—there should (at most) be some slight discomfort when stretching.

Page 29: Chapter 10.2

Lesson 10.2: Improving Flexibility

Question

What are examples of specific stretches people should avoid doing?

Page 30: Chapter 10.2

Lesson 10.2: Improving Flexibility

Answer

Avoid the following flexibility exercises:• Rolling the head and neck in a full circle• Tipping the head backward to stretch the neck• Standing toe touches or windmills• Avoid stretching muscles that are

already overstretched from poor posture.

Page 31: Chapter 10.2

Taking Charge: Building Intrinsic Motivation

Read about James and Leon in the Taking Charge section of chapter 10 (page 165).

• How does James show that he’s extrinsically motivated?• What other types of external rewards motivate people to

be active? • What are some disadvantages

of being extrinsically motivated?

Page 32: Chapter 10.2

Taking Charge: Building Intrinsic Motivation

• How does Leon show that he is intrinsically motivated?• What could James do to become more intrinsically

motivated?• What advantages are there to being intrinsically

motivated?• How does a person increase his or her intrinsic

motivation?• Fill in the questionnaire to evaluate your own motivation

to be physically active.