C2 Fitness training methods for physical components of fitness Flexibility


Flexibility is important to make sure joints can move through their full range of motion.


There are three methods to improve fl exibility.


Static active stretching This is when someone stretches their own muscle.


They apply a force and hold the stretch for 10–20 seconds.


• static – no movement whilst stretching.


• active – use own body to apply a force to stretch the muscle.


Static passive stretching


This is when someone uses another person or object to hold the stretch.


Once in position they hold the stretch for 10–20 seconds. • static – no movement whilst stretching.


• passive – use another object to apply a force to stretch the muscle.


PNF stretching PNF stands for Proprioceptive Neuromuscular Facilitation.


This type of stretching requires a partner or object.


1. Participant stretches their muscle as far as it will go, and holds it for a short time.


2. Partner holds the body part in position. Participant pushes hard against the partner using the muscle for a short time.


3. The participant then relaxes the muscle.


4. The partner then moves the body part and stretches the muscle slightly beyond it’s original position.


5. Steps 2–4 is repeated one or two times.


PNF stretching is good when muscles are very tight, or after injury.


However, if performed incorrectly PNF stretching can cause signifi cant injury. Only people with a lot of experience should attempt it.


Activity


1. Identify one type of aerobic endurance training that uses the variation principle of training.


Toni is a high jumper who trains alone.


2. a) Explain why stretching is important for Toni.


b) Identify the most appropriate type of stretching for Toni.


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C2 Fitness training methods for physical components of fi tness


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