and more. Always warm up and cool down Stretching also decreases the risk of injury and hastens the recovery journey. Skip warm-up and cool-down sessions. D. about 3/4, Strategies for preventing sports-related injuries include all of the following EXCEPT static stretching Which stretching technique is most commonly associated with injury? A. low blood pressure You should often make it a daily habit if you are training at a gym or doing any other sports activity. D. set goals, What is the final step in physical fitness program planning? Any form of bouncing when stretching tends to be deconstructive and increases the risk of muscle injury. Which of the following techniques is NOT recommended for people of average fitness? It generally improves performance and sets your days mood! D. by providing help in the beginning. This isnt so much to encourage an increased range of motion as to help release tightness, make posture corrections, and increase blood flow temporarily. There are two types of static stretches: Active: Added force is applied by the individual for greater intensity These include static stretching, dynamic stretching, foam rolling, and PNF stretching. Walking lunges with a torso twist. This is a very common stretch. Which stretching technique do experts recommend for general fitness? In this stretch, you maintain a specific position for a while as an external force, such as a training partner or the floor, exerts the force needed to stretch your muscles. D. Don't worry about the rules of the game as long as you are having fun, D. Don't worry about the rules of the game as long as you are having fun, Individuals with osteoporosis should avoid weight training exercises due to the increased risk of injury For example, some prefer foam rolling, while others prefer dynamic stretching exercises. a. synthesis D. exercising to exhaustion, What is the first step in developing a personal fitness plan? In this article, we hope to help you understand different stretching techniques and guide you on the most effective stretching method. Etnyre, B. et al. p 140 The stretching technique most commonly recommended by experts for general | Course Hero 22. If you feel pain then your muscle will naturally want to tighten to protect itself. C. set target time (duration) of exercise Dynamic stretches are best for warm-up or loosen up after an intense workout. You should stretch regularly for you to enjoy the benefits of stretches optimally. What type of stretching features contracting a muscle prior to stretching? Upon which does static flexibility depend? static stretching Which activity is one of the common stretching techniques? Upon what does static flexibility depend? Any static stretches done before a workout should be brief. The first step in developing a personal fitness plan is to, An example of a general long term fitness goal would be, An example of a specific short term fitness goal would be, Cardiorespiratory endurance is developed by doing activities that. From these sources, we have compiled a comprehensive guide to the most effective stretching techniques for general fitness. B. Below are some of the changes you are likely to observe when you stretch daily. There are a variety of stretching techniques that can be used, so its important to assess your individual needs and determine which type of stretching is best for you. Some of the most common stretching techniques are static, dynamic, passive, and PNF stretching. T or F: A variation of the lower-leg stretch involves flexing and pointing the foot of the extended leg. Use these tips to keep stretching safe: Don't consider stretching a warmup. Save my name, email, and website in this browser for the next time I comment. Dynamic stretches are best for warm-up or loosen up after an intense workout. When range of motion becomes limited, free movement and mobility become compromised, which makes daily living more challenging. When stretching, strive to balance your flexibility. B. by keeping a program on track D. 60%, Which technique for evaluating health risks associated with body weight is based on the concept that a person's weight should be proportional to his or her height? Which stretching technique do experts recommend for general fitness? These benefits include: Increased Range Of Motion (ROM) Improved Muscle Tone Faster Recovery After Exercise Better Blood Flow & Oxygenation Reduced Risk Of Injury Improves Lymphatic Drainage Increases Muscle Mass Reduces Fatigue Improves Circulation But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mindwhich may help fend off injuries and illness, as well as bring on a better night's sleep. Stretch after endurance or strength exercises. Now there are many reasons not to do this before a workout session. Now that weve explored the different types of stretching techniques and their benefits, lets take a look at a comprehensive guide to the most effective stretching techniques for general fitness. There are no tests to rate a person's general body flexibility. C. skinfold measurement Align your stretches to parts of the body that are mostly involved in the sport you engage in. Which stretching program conforms to ACSM recommendations? No pain is experienced in this stretch. D. the coccyx area, What does successful management of body composition require? Flexibility refers to the range of motion at a specific joint. D. Women tend to expend less energy in physical activity. Which of the following is an appropriate exercise guideline for older adults? It involves holding a stretch for 30-45 seconds with slight tension and slow release. BIGGERFIVE Fitness Tracker [explained and setup], Use these gadgets to stop dogs from barking, How to use the Deltran Portable 12v car jack. Which method of body composition assessment involves passing the body through a magnetic field? The slow and gentle leg and arm swings help you to push your muscles gently. Initiate the crawling movement by stepping your opposite hand and foot . l. AB + CD=AD + CB. Ketamine for treatment-resistant depression: When and where is it safe? Take an example of straightening up your leg high in the air while standing. Participating in a step aerobics class on Monday, a spinning class on Wednesday, and lap swimming on Friday is an example of what training technique for endurance? You place your muscle in a stretched position then isometrically resist the stretch. Before you can fully understand the types of stretching, you need to know about the actual benefits of stretching. Lastly, PNF stretching involves alternating between stretching and contracting the muscles. Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groupsneck, shoulders, chest, trunk, lower back, hips, legs, and anklesat least two to three times a week. D. side lunges, Upon which does static flexibility depend? These stretches involve the controlled movement of arms and legs. The trouble with this is youre neither relaxing into a stretch nor warming up your surrounding muscle groups to allow for a gradual increase in range of motion. Ultimately, each individual should determine which type of stretching works best for them. Warm-up (dynamic stretching) before training and be sure to stretch (static) after training and you will quickly feel the positive effects. Exercise for the prevention and management of low-back pain should. Its about finding and using various tips for the best technique for stretching. We also surveyed fitness professionals to get their views on the best stretching techniques for general fitness. Settle on balancing up your side movements to reduce the risk of injury, which mostly comes from over-straining your muscles and tissues. Stretching can also improve the range of motion of the joints. In turn, this helps to enhance mobility and improve overall movement quality. C. improved body composition Stretching promotes flexibility and helps your joints maintain a healthy range of motionand in doing so, also lowers the chances of joint and muscle strain. But if you are a beginner, then we recommend you to stick with the static technique as it is safe and can be done anywhere from home, garden, or a gym. B. normal weight B. the lumbar area But if you haven't exercised for some time and you have . To limber up, try the following quick full-body . What BMI range is considered healthy according to the National Institutes of Health (NIH) and the World Health Organization (WHO)? Multiple Choice 0 passive stretching ballistic stretching 0 static stretching proprioceptive neuromuscular facilitation . C. Stretch with only 1 repetition. C. cross-training So experts always recommend doing static stretching after a workout and not before. There are a variety of stretching techniques that can be used for general fitness. The average person doesnt need to become overly flexible. 4. It is best prevented through a healthy diet and regular physical activity. A pollutant released on one continent is found concentrated in the tissues of organisms on another continent. Which is a symptom of metabolic syndrome? was-were. But most of them are related to physical disorders Parkinsons disease or arthritis. abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis. D. structure of a joint, What is the most common site of back pain? When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching. What are the advantages of using the customary measurement system? Required fields are marked *. Explain. Hold the stretch for 10-30 seconds and repeat each stretch 3-5 times. Still curious? involve continuous rhythmic movements of large-muscle groups. It allows your body to adjust to exercising. How? Take 4-5 slow, deep breaths before repeating on the right side, and end in the center with one final set.". Stretch to a point of slight muscular tension. And how many times should you do each stretch? On the line before each sentence, write D if the underlined words should be set off by dashes. Nearly 90% of type 2 diabetes cases are preventable with healthy lifestyle choices. B. false, A person with a goal of losing weight should aim for a _______ calorie balance C. activities that involve continuous rhythmic movements of small-muscle groups C. 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