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Created with Fabric.js 1.4.5 PNF stretching This should be used as a means of increasingflexibility and it should be used during warm ups to prevent injury STATIC ACTIVE This involves repetitivebouncing or rhythmicmotions, and is thoughtto be more dangerousand less effective This requires a muscle to be stretched to a point ofresistance and held for a period of time PNF stretching uses alternating contraction and relaxation movementsfor flexibility. It is one of the most effective forms of flexibility training. DYNAMIC PASSIVE Actively contracting themuscle in opposition to the oneyou are stretching, voluntarymuscular contractions Using an external force tohelp stretch, no associatedmuscular contractions GTO The Glogi Tendon Organ, this senseshow much tension is being placed on the tendon. When it is activated it relaxesthe muscle - Aviod PNF in the morning of a competition- Leave 48 HOURS between stretches- Perform only 1 exercise per muscle group- Do 2 or 5 sets- A stretch should be held for up to 30s- Not for anyone under 18- Warm up for 5 to10 mins after PNF stretching PNF Stretching is best performed with a partner, but most stretches can be performed alone. When working with a partner it is important thatthey remain focused so they do not casue overstrech. ISOMETRIC This occours when there is no change inthe length of the contracting muscle.These stretches are completed beforea passive stretch, helping the musclesgradually relax. The most practical style of PNF is the contract-relax, antagonist-contract (CRAC), which uses isometric muscle contractions as its basis. PNF stretching helps train stretch receptors to immediately gaingreater muscle length, helping to increase range in motion of joints PNF STRETCHINGFATIGUES FAST-TWITCHMUSCLEFIBERS,MAKINGIT HARDERFORTHEM TO STRETCH
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