S246 Exercise Programming and
Assessment
P08 – Flexibility training
Problem Crafter: Edward Yeo
Module Chair: Genevieve Phua
Reviewed by: Dr. Alex Ong
Alicia Zee
Copyright © 2011
Republic Polytechnic
Today’s Problem
After assessing Jane’s flexibility last week, Jane wants
to improve her flexibility to improve her swim strokes.
She has also indicated to you about her slight back
ache.
How can you help Jane to embark on a safe flexibility
training programme?
Copyright © 2011
Republic Polytechnic
Approach
In order to help Jane, you need to know the principles of
flexibility training. Today's seminar will give you insights on
the following:
• What is the difference between stretching and flexibility?
• What happens when we stretch?
• What is myotatic stretch reflex?
• What are the different types of stretches?
• What stretches should I use and when?
• What are the stretching recommendations for exercise
prescription?
• What are the Dos and Don’ts for Stretching?
Copyright © 2011
Republic Polytechnic
What is the Difference between
Stretching and Flexibility?
Flexibility
Stretching
The ability to move a joint
through its complete range of
motion
(ACSM, 2010)
The intrinsic property of body
tissues which determines the
range of motion achievable
without injury at a joint or series
of joints
(Chandler & Brown, 2008)
Stretching is the primary
technique used to improve
one’s flexibility
(Corbin et al, 2011)
Copyright © 2011
Republic Polytechnic
What Happens When a Muscle is
Stretched?
1. Muscle is stretched.
2. Sensory receptor in muscle spindles send
signal to spinal cord (SC).
3. Impulse signal is sent to effector neuron,
telling muscle to contract.
4. When stretch is held over time, muscle
tension increases, discharge of Golgi
tendon organ (GTO) increases, resulting in
a reduction in tension (causing it to relax)
→ inverse myotatic reflex
5. Muscle then lengthens (Development
phase).
Reason
• When muscle is stretched, the golgi tendon
organ responds by sending a signal to the
SC
• Inhibitory signal sent to tell muscle to relax.
(Retrieved April 13, 2011,
from http://www.hawaiianshirtray.com )
Copyright © 2011
Republic Polytechnic
What is Myotatic Stretch Reflex?
Retrieved April 13, 2011,
from http://www.ncbi.nlm.nih.gov/)
Copyright © 2011
Republic Polytechnic
What are the different types of
Stretches?
Types of Stretches
Passive
Static
Active/Active Assisted
Dynamic
Ballistic
Copyright © 2011
Republic Polytechnic
Proprioceptive
Neuromuscular
Facilitation
(PNF)
What is Passive Stretching?
• The stretcher relaxes and stretch is performed by a
partner or external force
Disadvantage
• Partner cannot feel the sensations of the stretcher and
may overstretch muscle
Copyright © 2011
Republic Polytechnic
What is Active Stretching?
• Stretcher is doing the
work instead of a partner
Advantage
• Safer because chances
of overstretching is
reduced when stretcher
controls the force and
duration of the stretch
Copyright © 2011
Republic Polytechnic
What is Static Stretching?
• Stretching to the farthest point
• Holding the stretch
Advantages
• Safe and simple to learn and execute
• Requires little expenditure of energy
• Allows adequate time to reset the
sensitivity of stretch reflex
• Permits semi permanent change in
length
• Can induce muscular relaxation via
firing of the GTOs if stretch is
sufficiently intense
Copyright © 2011
Republic Polytechnic
What is Ballistic Stretching?
• Using rapid bouncing
movements to force the
target muscle to
elongate
Disadvantage
• May elicit strong
myotatic stretch reflex
Copyright © 2011
Republic Polytechnic
What is Dynamic Stretching?
• Moving a limb in a slow and
controlled manner through
its full available ROM
• Moving parts of the body
and gradually increasing
reach, speed of movement,
or both
Advantages
• Resembles the activity of
the sport
• Increases core
temperature, muscle
temperature, elongates the
muscles, stimulates the
nervous system
Copyright ©
2011
Republic Polytechnic
What is PNF Stretching?
• Proprioceptive Neuromuscular
Facilitation
• Hold Relax (HR) Technique
– Stretcher to isometrically resist
(hold) partner’s effort to move the
limb to a deeper stretch for 6 secs
• Contract Relax (CR) Technique
– Stretcher to move the limb
(contract) into the shortened range
while the partner resists but allow
controlled movement of the limb
for 6 secs
Copyright © 2011
Republic Polytechnic
What Stretches should I Use and When?
Stretch
When
Passive
Post exercise or workout
Athletes with experienced
partner
Static
Post exercise or workout
All
Active
Post exercise or workout
All
Ballistic
Prior to workout or
competition
Experienced athletes whose
sports activities involve
ballistic movements
Dynamic
Prior to workout or
competition
Experienced athletes
Post exercise or workout
Athletes with experienced
partners
PNF
Suitable for
Note: General aerobic warm-up of at least 10mins should be done before stretching
Copyright © 2011
Republic Polytechnic
What are the stretching recommendations
for Exercise Prescription?
Fitness
Variable
Recommendation
Frequency
At least 2 – 3 times a week, preferably daily after
moderate or vigorous physical activity
Intensity
Slowly elongate muscle and hold with low level of
force
Time
Up to 4 – 5 repetitions held for 15 – 60 seconds for
static stretch
6 second contraction followed by 10 – 30 second
assisted stretch for PNF
Type
Static or PNF stretches for all major muscle groups
Adapted from ACSM (2011) and Chandler & Brown (2008)
Copyright © 2011
Republic Polytechnic
What are the Dos and Don’ts for
Stretching?
Do
Don’t
Warm muscles before stretching
Stretch to the point of pain
Stretch with care if you have osteoporosis or arthritis
Use ballistic stretches if you have osteoporosis or
arthritis
Use static or PNF stretching if you are a beginner
Perform ballistic stretches with passive assistance
unless you are under supervision
Stretch weak or recently injured muscles with care
Ballistically stretch weak or recently injured muscles
Use great care in applying passive assistance to a
partner; go slowly and ask for feedback
Overstretch a muscle after it has been immobilized for
a long period
Perform stretching exercises for each muscle group
and at each joint where flexibility is desired
Bounce muscles through excessive range of motion.
Begin ballistic stretching with gentle movements and
gradually increase intensity
Make sure the body is in good alignment when
stretching
Stretch swollen joints without professional supervision
Stretch muscles of small joints in the extremities first;
then progress toward the trunk with muscles of larger
joints.
Stretch several muscles at one time until you have
stretched individual muscles.
Copyright © 2011
Republic Polytechnic
(Corbin et all 2011)
Back to the Problem
In order to help Jane improve her flexibility,
• Identify the joints or limbs that have limited ROM based
on flexibility assessment results
• Prescribe a suitable flexibility training program based on:
– Any prior injury to take note (modifications)
– Experience of Jane (client) in stretching exercises (Dynamic or
static)
– Availability of partner (PNF or assisted)
– Availability of time (stretch after workout if there are time
constrains)
• Adhere to guidelines of flexibility training (Dos and
Don’ts)
Copyright © 2011
Republic Polytechnic
What you have learnt today
• Demonstrate professional practical skills in executing stretching
exercises
• Employ the appropriate stretching method to increase/maintain
flexibility for all population groups
• Evaluate and critic on the different methods of flexibility training
• Describe and compare different stretching methods such as static,
dynamic and proprioceptive neuromuscular facilitation (PNF)
stretching
• Explain the physiological mechanisms underlying the increased
ROM produced by PNF method
• Identify general recommendations in the performance of different
stretching methods
Copyright © 2011
Republic Polytechnic
References
• Corbin, C. B., Welk, G. J., Corbin, W. R., & Welk, K. A. (2011).
Concepts of physical fitness. Active lifestyles for wellness (16th ed.).
NY: McGraw-Hill.
• ACSM. (2010). ACSM’s guidelines for exercise (8th ed.).
Philadelphia: Lippincott Williams and Wilkinson.
• McAtee, R. E., & Charland, J. (2007). Facilitated Stretching (3rd ed.).
Champaign, IL: Human Kinetics.
• Chandler, T. J., & Brown, L. E. (2008). Conditioning for Strength and
Human Performance. Philadelphia: Lippincott Williams & Wilkins.
• Frederick, A., & Frederick, C. (2006). Stretch to Win. Flexibility for
improved speed, power, and agility. Champaign, IL: Human Kinetics.
• Alter, M. J. (1998). Sport Stretch (2nd ed.). Champaign, IL: Human
Kinetics.
Copyright © 2011
Republic Polytechnic