HKIN #446: Essentials of Personal Training Stretching & Flexibility Training Day #10

1. HKIN #446: Essentials of Personal Training Stretching & Flexibility TrainingDay #10

2. Required Reading . . . • Text Chapter 5.5(pp103-106)

3. 2)The Exercise Prescription PhaseStretching & Flexibility Training

4. The Job of the Personal Trainer Pre-Prescription Phase 1  Technique Instruction Phase 2 Exercise Prescription Phase 3

5. Stretching & Flexibility Training:Basic Terminology • (A) Ballistic Stretches • (B) Dynamic Stretches • (C) Static Stretches • (D) PNF Stretches

6. (A) Ballistic Stretches • ‘Bouncing’ exercises that employ momentum of a moving body segment to produce a stretch • This method is believed to stretch the tissue inconsistently which may lead to injury • CAUTION: Do not prescribe!

7. (B) Dynamic Stretches • Controlled ballistic exercises • The stretch occurs as the movement gradually proceeds from one body position to another and then returns slowly and smoothly to the starting position

8. (C) Static Stretches • Controlled stretches initiated by the movement of a joint through its full range of motion and held in this position for a given period of time 

9. During the holding time, the muscle being lengthened is relaxed • Tense muscles are contracted/shortened which defeats the purpose of a static stretch • Actively contracting the opposing muscle group assists muscle relaxation in the muscle being lengthened

10. (D) PNF Stretches • Proprioceptive Neuromuscular Facilitation (PNF)is a technique that involves the inducement of muscle relaxation by contracting the muscle group to be lengthened followed by a static stretch involving the same muscle group 

11. (i) The muscle group is lengthened by moving the joint to the end of its range of motion (i.e. to the point of slight discomfort) • (ii) Resistance is provided to counter the force generated by the contracting muscle group • (iii) The muscle group is further lengthened in a slow and static stretch • (iv) To help induce muscle relaxation during the static stretch phase, it is suggested that the opposing muscle group be contracted

12. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise Stretching: Guidelines For Exercise Program Prescription

13. Stretching: Objective(s) • Stretching objectives usually correspond with the general objectives associated with warm-ups or cool-downs and are determined on the basis of which training components precede and/or follow the stretching component 

14. More specific goals might include: • To prepare for more strenuous activity • To help offset the delayed onset of muscular soreness (DOMS) • To relax

15. Stretching: Frequency • Stretching components are usually prescribed to accompany all training components • In fact, due to the multiplicity of goals associated with stretching, multiple stretching components are often included within an exercise prescription 

16. A stretching component: • Is strongly recommended prior to all training components • Must be preceded by heart-rate raising activity • Is recommended during or immediately following a general warm-up • May be prescribed to follow any training component • May be prescribed to occur during a resistance training component (i.e. in between sets) • May be prescribed to occur during/as a cool-down

17. Stretching: Intensity • Perceived exertion is prescribed as ‘very easy’ or ‘easy’ • Note: • Dynamic stretches allow for ‘very easy’ intensities • Static stretches allow for ‘very easy’ to ‘easy’ intensities • PNF stretches do not allow for ‘very easy’ and/or ‘easy’ intensities 

18. Dynamic Stretches • Intensity is dependant upon two factors: • (i) The degree of discomfort experienced during the stretch • (ii) The number of rotations/pulses prescribed 

19. Dynamic stretch intensity recommendations include: • That the body positions between which movement occurs during a dynamic stretch not exceed ‘slight discomfort’ (i.e. The client should feel ‘comfortably uncomfortable’ at each extreme) • See “Stretching: Time” for additional intensity recommendations regarding the number of rotations/pulses 

20. Static Stretches • Intensity is dependant upon two factors: • (i) The degree of discomfort experienced during the stretch • (ii) The holding time prescribed for the stretch 

21. Static stretch intensity recommendations include: • That the sustained body position not exceed ‘slight discomfort’ (i.e. The client should feel ‘comfortably uncomfortable’ throughout the prescribed holding time) • See “Stretching: Time” for additional intensity recommendations regarding holding time

22. Stretching: Time • Dynamic Stretches • Total time is dependant upon four factors: • (i) The number of stretches prescribed • (ii) The number of rotations/pulses prescribed for each stretch • (iii) The number of sets prescribed per stretch • (iv) The rest in between sets/stretches 

23. Dynamic stretch time recommendations include: • ~8-12+ stretches (~1 per major muscle group) • ~8-12 rotations/pulses per stretch • ~1-2 sets per stretch • ~2-5 seconds (i.e. minimal) rest in between sets/stretches 

24. Static Stretches • Total time is dependant upon four factors: • (i) The number of stretches prescribed • (ii) The holding time prescribed for each stretch • (iii) The number of sets prescribed per stretch • (iv) The rest in between sets/stretches 

25. Static stretch time recommendations include: • ~8-12+ stretches (~1+ per major muscle group) • ~8-12 seconds per stretch • ~1-2 sets for each stretch • ~2-5 seconds (i.e. minimal) rest in between sets/stretches

26. Stretching: Type of Exercise(s) • As mentioned, because stretching components require easy intensities, appropriate exercise choices for prescription within a stretching component include: • Dynamic stretches • Static stretches 

27. Exercises must be prescribed for each joint • The most important joints include the neck, shoulder and hip joints • Areas to be stretched include: • Neck • Chest • Upper Back • Shoulders • Biceps • Triceps • Forearms • Sides • Abs • Low Back • Hip Flexors • Glutes • Groin • Inner Thigh • Outer Thigh • Quadriceps • Hamstrings • Calves • Shins

28. Flexibility: Definition • The degree or range of motion of a joint, limited by joint structure, ligaments, tendons, and muscle about that joint • Tendons (joining muscle to bone) and ligaments (joining bone to bone) surround a joint to stabilize and limit its range of motion • Muscles contract to allow a joint to be moved • Tension in opposing muscles limits how far a limb will move

29. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise Flexibility Training: Guidelines For Exercise Program Prescription

30. Flexibility Training:Objective(s) • The main objective of a flexibility training component is to induce a training effect (improvement or maintenance) • However a flexibility training component may also possess objectives consistent with a cool-down: • To relax • To help offset the delayed onset of muscular soreness (DOMS)

31. Flexibility Training: Frequency • Flexibility training frequency refers to the number of times a flexibility training component is repeated during a week • Theoretically, there are no upper limits on the number of flexibility training components that may be prescribed over a period of one week

32. Flexibility Training: Intensity • To allow for a training effect, perceived exertion is prescribed somewhere between “moderate” and “very hard” • Note: • Dynamic stretches do not allow for ‘moderate’ to ‘very hard’ intensities • Static stretches allow for ‘moderate’ to ‘very hard’ intensities • PNF stretches allow for ‘hard’ to ‘very hard’ intensities 

33. Static and PNF Stretches • Intensity is dependant upon two factors: • (i) The degree of discomfort experienced during the stretch • (ii) The holding time prescribed for the stretch 

34. Static and PNF stretch intensity recommendations include: • That the sustained body position not exceed ‘slight discomfort’ (i.e. The client should feel ‘comfortably uncomfortable’ throughout the prescribed holding time) • See “Flexibility Training: Time” for additional intensity recommendations regarding holding time

35. Flexibility Training: Time • Static Stretches • Total time is dependant upon four factors: • (i) The number of stretches prescribed • (ii) The holding time prescribed for each stretch • (iii) The number of sets prescribed per stretch • (iv) The rest in between sets/stretches 

36. Static stretch recommendations include: • ~8-12+ stretches (~1 per major muscle group) • ~20-30 seconds per stretch (‘moderate’) • ~30-60+ seconds per stretch (‘somewhat hard’ - ‘very hard’) • ~1-3 sets for each stretch • ~2-5 seconds (i.e. minimal) rest in between sets/stretches 

37. PNF Stretches • Total time is dependant upon four factors: • (i) The number of stretches prescribed • (ii) The holding time prescribed for each stretch • (iii) The number of sets prescribed per stretch • (iv) The rest in between sets/stretches 

38. PNF stretch recommendations include: • ~8-12 stretches • For each stretch, the muscle should be contracted against a resistance for 8+ seconds and the static phase of the stretch should be held 8+ seconds • ~1-3 sets for each stretch • ~2-5 seconds (i.e. minimal) rest in between sets/stretches 

39. Flexibility Training: Type of Exercise(s) • As mentioned, because the objective of flexibility training is to yield a training effect, appropriate exercise choices for inclusion within a flexibility training component include: • Static stretches • PNF stretches 

40. Exercises must be prescribed for each joint • The most important joints include the neck, shoulder and hip joints • Areas to be stretched include: • Neck • Chest • Upper Back • Shoulders • Biceps • Triceps • Forearms • Sides • Abs • Low Back • Hip Flexors • Glutes • Groin • Inner Thigh • Outer Thigh • Quadriceps • Hamstrings • Calves • Shins

41. Flexibility Training Continuum: Improvement, Maintenance, Overtraining & Detraining Detraining Maintenance Training Effect Improvement Overtraining

42. Improvement • Strategies include one or more of the following: • Increase the # of stretches for a given major muscle group (minimum = 1) • Increase the # of sets per stretch (minimum = 1) • Increase the holding time per stretch (minimum = 20 seconds) • Increase the training frequency per week for a given major muscle group (minimum = 3) • Replace static stretches with PNF stretches 

43. Note: Because the degree of discomfort experienced during a stretch is a relative concept, it will remain constant as a client’s flexibility about a joint improves with time • i.e. As a client’s flexibility improves, the degree of mobility required about a given joint to induce the same relative degree of discomfort from one flexibility training session to the next will increase over time (i.e. the joint angle will decrease as range of motion increases)

44. Maintenance • To maintain a certain range of motion about a joint: • The # of stretches for a given major muscle group must be at least one • The # of sets per stretch must be at least one • The holding time per stretch must be at least 20 seconds • The training frequency per week for a given major muscle group must be at least one 

45. Note: Because the degree of discomfort experienced during a stretch is a relative concept, it will remain constant as a client’s flexibility about a joint is maintained over time • i.e. As a client’s flexibility is maintained, the degree of mobility required about a given joint to induce the same relative degree of discomfort from one flexibility training session to the next will remain constant

46. Overtraining • There are no upper limits on the # of stretches for a given major muscle group, the # of sets per stretch, the holding time per stretch and/or the training frequency per week for a given major muscle group • However, there are limits beyond which additional improvement benefits are infeasible

47. Detraining • Flexibility training status will become jeopardized if one or more of the following situations occurs: • The # of stretches for a given major muscle group is less than one • The # of sets per stretch is less than one • The holding time per stretch is less than 20 seconds • The training frequency per week for a given major muscle group is less than one