HHP 2200 Lecture Notes - Lecture 12: Stretching, Injury Prevention, Hamstring
3 May 2018
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Training considerations
• Use good technique
o Related to goals
o Control
o Breathing
▪ Inhale while concreting
▪ Exhale while extending
o Complete range of motion
o Concentric and eccentric
• Recovery between training days (at least 24 hours before working those muscle groups again)
• Progression and variety
o Training variables
▪ Sets, load, reps
o Exercises
o Equipment
o Instability
▪ Surface, Stability ball, Bosu
Stretching
Stretching: Exercise to increase joint range of motion
• Flexibility is a component of health-related fitness
• NOT part of PA Guidelines for Americans
o No ideal standard for flexibility exists
o No clear FITT recommendations for disease prevention
• Factors influencing flexibility:
o Anatomy
▪ Type of joint
▪ Properties of connective tissue and muscle
▪ Muscle size and fat deposits
o Gender
o Genetics
o Physical activity or inactivity
o Age
Benefits of stretching
• Freedom of movement
• Performance benefits
• Optimal posture
• Injury prevention
o Low back pain
o Muscle strains and tears
• Relief from muscle stiffness and pain
• Relaxation and stress management
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