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