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Stretch in Aerials

Stretch in Aerials - definitions, determining factors, types, pros & cons

QuestionAnswer
What is the definition of stretch, flexibility or limberness? The range of motion (ROM) in a joint or series of joints​, and the ​length in muscles that cross the joints​.
What are some of the factors that affect flexibility? Joint structure; tightness of ligaments and tendons; tightness, shape and size of muscles; elasticity and amount of skin; tissue injury; amount and placement of fat deposits; body temperature; activity level; age; sex (male/female)
Why is adequate flexibility important? For good posture​; ​healthy joints​; ​reduced stiffness and​ ​pain​; ​more efficient movement
What are some of the negative results of inadequate flexibility? 1. Muscle fatigue & potential injuries (inflexible muscles tire more quickly causing opposing muscles to work harder & inability of muscles to protect joints) 2. Abnormal/uneven stress on bones, joints tendons etc. (can be far away from tight muscle)
What is the definition of a passive stretch? A stretch that makes use of outside assistance (body weight, strap, leverage, gravity, another person, or stretching device)
In passive stretching, what is it that holds the body in the position. An external force. The muscle is relaxed.
What is the definition of an active stretch? A stretch that uses the contraction of one muscle/muscle group to stretch the opposing muscle/muscle group​.
In active stretching, what is it that holds the body in the position. An internal/self-controlled force. The opposing muscle shortening initiates the lengthening of the targeted muscle
What is the definition of a static stretch? A stretch held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.
What is the definition of a dynamic stretch? A stretch that moves through a challenging but comfortable range of motion in a controlled, smooth, and deliberate manner, and repeated several times.
What is the definition of a ballistic stretch? A stretch that uses force and speed to move quickly to the end range of motion (or beyond). Movement is uncontrolled, erratic, and jerky.
What is the definition of the 'contract and release' style of Proprioceptive Neuromuscular Facilitation (PNF) stretch? An isometric contraction of muscle/muscle group near the end of its ROM before then releasing and relaxing it to allow further range of motion
What is the most effective type of stretching to use during warm up? Dynamic active stretching.
What are some of the benefits of dynamic active stretching? 1. Uses and builds own strength so is safer & has benefits beyond stretch itself 2. The movement helps generate heat & make muscles more pliable 3. Makes use of the natural reaction for muscle to relax and lengthen when opposing muscle is engaged
Why is static stretching not ideal for use before training or performance? Muscle is temporarily weaker/less efficient. When you stretch a muscle to its end range and hold it, it temporarily loses some of its ability to contract.
What type of stretch is being used in the following scenario? movement - sitting in pike position with body folded over legs, knees kept straight but relaxed muscle being described - hamstrings Static passive
What type of stretch is being used in the following scenario? movement - controlled leg lift to front with straight knees, repeated muscle being described - hamstrings Dynamic active
What type of stretch is being used in the following scenario? movement - high leg kicks to front with straight knees, repeated muscle being described - hamstrings Ballistic active
What type of stretch is being used in the following scenario? movement - from standing, keep knees straight and fold forward at hips to bounce hands towards toes/floor muscle being described - hamstrings Ballistic passive
What type of stretch is being used in the following scenario? movement - sitting upright with legs out long in front, quadriceps engaged to stretch knees and feet flexed muscle being described - hamstrings Static active
What type of stretch is being used in the following scenario? movement - Relaxed/heavy leg swings muscle being described - hamstrings Dynamic passive
Created by: KateSharp