Performance enhancement
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Performance Enhancement. Flexibility and Athletic Performance. Learning Log. What is flexibility? What are the benefits of flexibility? What types of flexibility are there?. General flexibility guidelines. Range of Motion (ROM) Range that a joint can be moved (flexion & extension)

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Performance Enhancement

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Performance enhancement

Performance Enhancement

Flexibility and Athletic Performance


Learning log

Learning Log

  • What is flexibility?

  • What are the benefits of flexibility?

  • What types of flexibility are there?


General flexibility guidelines

General flexibility guidelines

  • Range of Motion (ROM)

    • Range that a joint can be moved (flexion & extension)

    • Form can be altered with decreased ROM, reducing biomechanical efficiency and creating a climate for athletic injuries


General flexibility guidelines1

General flexibility guidelines

  • Benefits of flexibility

    • Decreased risk of injury

    • Reduced muscle soreness

    • Improved muscular balance and postural awareness


General flexibility guidelines2

General flexibility guidelines

  • Proper timing

    • Before activity – dynamic stretching is best

    • After activity – use static stretching, greatest gains can be achieved


Flexibility methods

Flexibility methods

  • Static Stretching

    • Stretching to a comfortable position and holding for a period of time.

    • No motion should be forced

    • Hold stretch for 10-30 seconds (longer time, less intensity)

    • Should be used at the end of a training session


Flexibility methods1

Flexibility methods

  • Ballistic stretching

    • Use of body momentum to bounce at the end range of a stretch

    • Has been found to increase flexibility; however there is the potential to cause musculoskeletal injuries

    • Not generally recommended.


Flexibility methods2

Flexibility methods

  • Dynamic stretching

    • Active muscular effort are used to propel the muscle into an extended range of motion

    • Functional based exercises, use sport specific movements to prepare the body for training

    • Beneficial way to warm up prior to training


Flexibility methods3

Flexibility methods

  • Dynamic stretching

    • Benefits

      • Increases core temperature & peripheral blood flow

      • Elongates muscles and tendons

      • Enhances coordination, motor learning, & proprioception

      • Incorporates balance

    • Ex: high knees, butt kicks, straight leg kicks, leg swings, lunge walks (can add trunk rotations, inverted hamstring, inchworm


Learning log1

Learning Log

  • Name 3 or 4 stretches that you have done.

    • What muscles did it stretch?

    • Did you enjoy the stretch?


Flexibility methods4

Flexibility methods

  • Proprioceptive Neuromuscular Facilitation (PNF)

    • Muscles to be stretched is first contracted maximally

    • The muscle is then relaxed and is either actively stretched by contraction of the opposing muscle or is passively stretched

    • Two types

    • Rapid beneficial increases, but best done with someone who is trained.


Flexibility methods5

Flexibility methods

  • Contract/Relax

    • Stretch until resistance is felt

    • Contract the muscles against a partner

    • Move through a range of motion

    • Moved to a new stretch position beyond the original stretch


Flexibility methods6

Flexibility methods

  • Hold/Relax

    • Athlete stretches to a comfortable position

    • Apply force against a partner

    • Holds the contraction for 10-15 seconds

    • Move to a new stretch position beyond the original starting point


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