Progressive overload by increasing volume ◦ Increase sets, reps, or weight ◦ Maintenance can be achieved by as little as 1 day/week of RT Muscular Fitness - Technique
Flexibility Exercise (Stretching)
Joint ROM or flexibility can be improved across all age groups by engaging in flexibility exercises. The ROM around a joint is improved immediately after performing flexibility exercise and shows chronic improvement after about 3–4 wk of regular stretching at a frequency of at least 2–3 times · wk −1 . Postural stability and balance can also be improved by engaging in flexibility exercises, especially when combined with resistance exercise. Flexibility Exercise (Stretching)
The goal of a flexibility program is to develop ROM in the major muscle/tendon groups in accordance with individualized goals. Stretching exercises may result in an immediate, short-term decrease in muscle strength, power, and sports performance. (Nelson et al). Flexibility Exercise (Stretching)
Ballistic methods or “bouncing” stretches use the momentum of the moving body segment to produce the stretch. Dynamic or slow movement stretching involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times. Static stretching involves slowly stretching a muscle/tendon group and holding the position for a period of time ( i.e. , 10–30 s). Static stretches can be active or passive. Flexibility Exercise (Stretching) - Types
Active static stretching involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga. Passive static stretching involves assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a ballet barre). Proprioceptive neuromuscular facilitation (PNF) methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group ( i.e. , contract-relax). Flexibility Exercise (Stretching) - Types
A total of 60 s of flexibility exercise per joint. Holding a single flexibility exercise for 10–30 s to the point of tightness or slight discomfort is effective. Older adults can benefit from holding the stretch for 30–60 s. A 20%–75% maximum voluntary contraction held for 3–6 s followed by a 10–30 s assisted stretch is recommended for PNF techniques. Performing flexibility exercises ≥2–3 d · wk −1 is recommended with daily flexibility exercise being most effective. Flexibility Exercise (Stretching) - Rx
Flexibility Exercise (Stretching) - Recap
Neuromotor exercise training involves motor skills, such as balance, coordination, gait, and agility, and proprioceptive training and is sometimes called functional fitness training.
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- Fall '09
- kinesiology, strength training, Physical exercise, Weight training, METS