DASIGAN SHEILA MAE D.

BSA- AC11KA2

DIFFERENT TYPES OF STRETCHING

1. Static Stretching
The most common type of stretching, static stretching, is executed by extending the
targeted muscle group to its maximal point and holding it for 30 seconds or more.
There are two types of static stretches:
 Active: Added force is applied by the individual for greater intensity
 Passive: Added force is applied by an external force (e.g., partner or assistive
device) to increase intensity
2. Dynamic Stretching
Unlike static stretching, dynamic stretching requires the use of continuous movement
patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of
dynamic stretching is to improve flexibility for a given sport or activity. An example of dynamic
stretching would be a sprinter doing long, exaggerated strides to prepare for a race.
3. Ballistic Stretching
This type of stretching is typically used for athletic drills and utilizes repeated bouncing
movement to stretch the targeted muscle group. While these bouncing movements usually trigger
the stretch reflex and may cause increased risk for injury, they can be safely performed if done
from low-velocity to high-velocity and preceded by static stretching.
4. Active Isolated Stretching (AIS)
This stretch technique is held for only two seconds at a time. It is performed repeatedly for
several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a
strength-training regimen, AIS is performed for several sets with a specific number of repetitions.
5. Myofascial Release
Through the use of a foam roller or similar device, myofascial release relieves tension and
improves flexibility in the fascia (a densely woven specialized system of connective tissue that
covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-
and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The
individual’s pain tolerance will determine the amount of pressure applied to the target area.
6. Proprioceptive Neuromuscular Facilitation (PNF)
This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes
three types of techniques:
 Hold-relax  Hold and resist force applied by the
fitness professional, causing an isometric
 Perform a passive 10-second pre-stretch.
contraction in the target muscle group,
for six seconds.
  Relax the muscle group and allow a
passive stretch; hold for 30 seconds to
increase range of motion (ROM).
 There should be a greater stretch during
this final phase due to autogenic
inhibition.
 Contract-relax
 Perform a passive 10-second pre-stretch.
 The fitness professional applies
resistance, counteracting the client’s
force of concentric contraction of the
target muscle group, without completely
restricting the joint through its ROM.
 There should be a greater stretch during
this final phase due to reciprocal and
autogenic inhibition
 Relax the muscle group and allow a
passive stretch; hold for 30 seconds to
increase ROM.
 There should be a greater stretch during
this final phase due to autogenic
inhibition.
 Hold-relax with agonist contraction
 This technique is similar to the Hold-
relax technique, but differs for the final
stretch.
 Relax the muscle group and allow a
passive stretch. Concentrically contract
the opposing muscle group of the target
muscle group that is being stretched; hold
for 30 seconds to increase ROM.

7. Isometric stretching

is a type of static stretching (meaning it does not use motion) which involves the resistance of
muscle groups through isometric contractions (tensing) of the stretched muscles). The use of isometric
stretching is one of the fastest ways to develop increased static-passive flexibility and is much more
effective than either passive stretching or active stretching alone. Isometric stretches also help to develop
strength in the "tensed" muscles (which helps to develop static-active flexibility), and seems to decrease
the amount of pain usually associated with stretching.

The most common ways to provide the needed resistance for an isometric stretch are to apply
resistance manually to one's own limbs, to have a partner apply the resistance, or to use an apparatus such
as a wall (or the floor) to provide resistance.

Isometric stretching is not recommended for children and adolescents whose bones are still
growing. These people are usually already flexible enough that the strong stretches produced by the
isometric contraction have a much higher risk of damaging tendons and connective tissue. Kurz strongly
recommends preceding any isometric stretch of a muscle with dynamic strength training for the muscle to
be stretched. A full session of isometric stretching makes a lot of demands on the muscles being stretched
and should not be performed more than once per day for a given group of muscles (ideally, no more than
once every 36 hours).
 8. Passive stretching
is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one
where you assume a position and hold it with some other part of your body, or with the assistance of a
partner or some other apparatus. For example, bringing your leg up high and then holding it there with your
hand. The splits are an example of a passive stretch (in this case the floor is the "apparatus" that you use to
maintain your extended position). Slow, relaxed stretching is useful in relieving spasms in muscles that are
healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to
stretch the injured muscles. Relaxed stretching is also very good for "cooling down" after a workout and
helps reduce post-workout muscle fatigue, and soreness.
 PHYSICAL FITNESS GOAL
To be honest I really have many goals that I want to have regarding my physical fitness. I will
mention only 3 things that I really do like have or gain. My physical fitness goal is having some abs,
strengthen my breath capacity and a healthy body physically fit. I really like to have some abs I’m really
fascinate about it ever since I was young I really do adore girl idols who have some abs so I tell to myself
that someday I will also have that in the future or even just a flat stomach because I kind of chubby. Next
is I want to strengthen my breath or my lungs I have a past history of having an asthma so I’m easy to out
of breath when I do activities so I really do want to do an exercise will really help me regarding about that.
Last is having a healthy body it is related to my second goal I want to do an exercise to have a healthy
lifestyle and far from all sickness.

MY DILLEMMA
My dilemma when doing an activity to attain physical fit are shakiness, Laziness tiredness. Before I do try
some exercise early morning I always stretching then push up and sit up every day. But I stop because of
paperwork’s so I can’t able to continue what I start. I really felt so shaky when I do sit up and pushup I
also felt easily tired that why I decided not to continue what I start. I also rarely to eat healthy food especially
vegetable so I can tell that I don’t have healthy life style. Last dilemma I face is laziness I always felt so
lazy to do any activities I kept saying later…later until the day end.
NON LOCOMOTOR EXERCISE

1. DEAD BUG SERIES

Dead Bug is the ab exercise people experiencing issues with lower back should consider
putting in their ab routine along with ab exercises such as exercise ball crunch or reverse crunches.
This exercise allows to strengthen abdominal muscles and all the front side of your core while
minimizing the pressure on your low back if done correctly.
This exercise can help to improve the overextended posture or excessive anterior pelvic tilt that can
be a root of extension based back pain and can manifest into more profound back issues. Use this exercise
to strengthen your abs and favor the proper posture.
2. BIRD DOG SERIES
The bird dog may sound like a dance craze, but its main claim to fame is that it's a
bodyweight floor exercise that strengthens the core—more specifically, the abdominal muscles,
lower back, butt, and thighs. It is also known as the quadruped exercise and is used by both athletic
trainers and physical therapists. To get the balance right, all you need is a little practice. As a
bodyweight exercise, you need no equipment as your own body provides the resistance. It's also
easy to do anywhere, as long as you have a comfortable place to rest your hands and knees and
enough room to extend both an arm and a leg. You should not do the bird dog if you have shoulder
pain.

 Basic Bird Dog

For the basic bird dog, start out with your hands directly underneath your shoulders and
knees under your hips, forming a box with 90 degree angles. Even in the resting position, you
should try to tighten your core, while keeping your shoulders down and back away from your ears
(they want to drift upwards). At the top position, keep your arm and leg in line and be sure not to
raise your head upward. Instead, keep your head in a neutral position to minimize pressure on your
neck.

 The Zipper
This exercise is similar to the basic bird dog, but instead of alternating arms and legs, you
will complete the exercise with one leg/arm, then repeat with the other side. In addition, as you can
see from the photo below, you are going to crunch your elbow and your knee so that they meet
underneath your body. If you have tight hips, or lack upper back flexibility, you may not be able to
touch your elbow to your knee. An even more advanced version if you are flexible is touching your
nose to your knee.

PLANKING SERIES
Planking is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board
develops strength primarily in the core the muscles that connect the upper and lower body as well as the
shoulders, arms, and glutes.
This static exercise meaning the body stays in one position for the entirety of the move requires no
equipment and can be performed just about anywhere. Find out how to perfect your plank and fix some of
the most common planking mistakes with this guide.

 Standard Plank

1. Plant the hands directly under the 3. Neutralize the neck and spine by looking at a
shoulders (slightly wider than shoulder-width spot on the floor about a foot beyond the hands.
apart) like you’re about to do a push-up. Your head should be in line with your back.

2. Ground the toes into the floor and squeeze the 4. Hold the position for 20 seconds. As you get
glutes to stabilize the body. Your legs should be more comfortable with the move, hold your
working in the move too; careful not to lock or plank for as long as possible without
hyperextend your knees. compromising form or breath.

 Forearm Plank

This variation, also one of the most common ways to perform a plank, is slightly easier
than holding the body up with just the hands. Place the forearms on the ground with the elbows
aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat
palms bother your wrists, clasp your hands together.

 Knee Plank

This plank is noticeably easier to hold than the traditional straight-arm plank, making it
great for beginners becuase it allows them to concentrate on form. By resting the knees on the
ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they
feel uncomfortable on the floor.

 Side Plank

This variation better engages the oblique’s, or the side muscles of the core, than a standard
plank. Lie on one side with the legs stacked on top of one another then prop the body up on the
hand or elbow while keeping the feet stacked. Modify the position by raising the opposing arm or
leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the
upper leg in front of the body for additional support.

 Single-Leg Plank

By removing one point of contact from the ground, this variation increases the demand on
the core. Position the body into a basic plank, then lift one leg toward the ceiling (as far as feels
comfortable, without compromising your back). Keep your hips parallel to the floor, then alternate
legs
  Medicine-Ball Plank

Up the intensity by planting your hands on a medicine ball, rather than on the Stabilizing
the body on an unstable ball adds a balancing component to the move, increasing the demand on
the core. Follow the same steps for a normal plank but instead place the hands or the forearms on
the ball, directly under the shoulders.

REFERENCES:

MCDERMOTT, NICOLE (2014.) “How to Do the Perfect Plank” retrieved from

https://greatist.com/fitness/perfect-plank

PERRY, (2016.) “Bird Dog Exercise” retrieved from https://www.builtlean.com/2012/02/27/bird-dog-

exercise/

Mit.edu(n.d.) “Types of Stretching” retrieved from http://web.mit.edu/tkd/stretch/stretching_4.html