BTEC PE - Flexibility Training

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BTEC First in Sport
Unit 1: Fitness for Sport and Exercise

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Flexibility Training

Flexibility is important for all sports and having an excellent range of motion can have a big impact when moving during sports performance.
Good flexibility is also linked to the reduction of the risk of injury as it creates less tension on muscles, tendons and ligaments.

We are going to go through the 3 types of stretching training in this video: Static, Ballistic and PNF.

Static Stretching is stationary stretching that holds the stretch for 10-20 seconds and is used to warm the muscles and joints before exercise. It is split into 2 types.
Static stretching is performed by an athlete on their own and simply applies force and lengthens the muscle.
Passive stretching uses another object or person to assist with the stretch.

Ballistic Stretching uses fast, jerky movements to force the muscle through its range of motion and can use sports specific actions.

Proprioceptive Neuromuscular Facilitation is an advanced type of passive stretching that requires a qualified coach to assist with. It involves them forcing the muscles past its normal range of motion and the athlete isometrically contracting the muscle.
Isometric contraction is when there is force applied by the muscle, but no movement is produced. When doing a squat, the primary muscles producing movement are the quadriceps and glutes, but the abdominals and back muscles all isometrically contract to stabilise the body. The plank static hold is also another example of this.

This is a good example of PNF stretching.

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