Lecture-StretchingFlexibilityTrainingppt拉伸和flexibilitytrainingppt讲座.ppt

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 * 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 ? * 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 ? * 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 * 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 ? * 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 ? * 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 ? * PNF stretch recommendations include: ~8-12 stret