Define static streching
traditonal stretching. Performer stretches a muscle to a safe limit then holds that position for upto 30 seconds
define dynamic stretching
controlled movements taking the joint through its full range of movement.
Define ballistic stretching
uses bouncing/momentum to forcibly stretch the muscle (NOT TO BE USED IN A WARM UP)
Define Proprioceptive neuromuscular facilitation (PNF)
advanced form of flexibility training not to be used in a warm up routine. 3 stages 1. passive partner streching. 2 isometric contraction for 5-6 seconds. 3 muscle relaxed then pushed past normal range of movement.
Advantage of static stretching
safest stretch as performer is always in control of the movement
advantage of dynamic stretching
more sport specific than static stretching
Advantae of ballistic stretching
specfic for a great many sports as they replicate movement.
advantage of PNF stretching
very good for increasing flexibiltiy and improving muscular strength
disadvantage of static stretching
least sport specific method- not best preparation
disadvange of dynamic stretching
muscles must be warm before strech
disadvantage of ballistic stretching
bouncing movement increases risk of injury and muscle sorness
disadvantage of PNF streching
must be undertaken cautiously as can lean to injury.
what is streching used for?
strechting is used to increase the elesticity of muscle and connective tissues. This increases the range of movement at the joint. By increasing the locolised temperture of mucles they become more elestic and likely to be torn.
What are the sources of energy for exercise - Carbohydrates
they turn to - Glucose- Glycogen (stored in the liver) - Glucose (released from the liver when required). The break down of glucise gives off energy in muscle cells for respiration.
What are the sources of energy for exercise - Carbohydrates continued
Excess glucose is stored as fat. Athletes want to avoid excess adipose tissue. Athletes must plan carbonhydrates intake in reference to their sports. Humans can only store up to 9- minuets wrth of gylcogen.
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