P. E. 9th grade Physical Activity and Flexibility Use information learned from the video to complete the following questions.

Explain the principles of overload and progression regarding your flexibility? (1 point)
Fill in the following chart (7 points)
Type of Stretching

Action (how do you perform this stretch)

Benefit (what is the benefit to perfoming this stretch)

Static Stretching

Passive Stretching

Dynamic Stretching

Ballistic Stretching

Active Isolated Stretching

Isometric Stretching

P. N.F Stretching

Which one of the above types of stretching do you feel work the best for you and why? (2 points)
Why is giving yourself up to 24-48 hours between exercise important to your overall health? (1 point)
Choose a sport explain how specific flexibility helps one get ready for participation in that sport. (2 points)
Choose two of the three Flexibility assessments from the lecture and explain how they assess your flexibility. (2 points)

The principle of progression states that you should increase overload, which can be achieved by using FITT (frequency, intensity, time, and type) when your body adapts to its present routine. The specificity principle states that only targeted exercises will improve specific fitness goals

2. Action (how do you perform this stretch)Benefit (what is the benefit to performing this stretch)

Static Stretching:  stretching a muscle to near its furthest point and then holding that position for at least 15 or 20 secondsThe emphasis is often to focus on a single muscle group with each stretch.

Passive Stretching: Instead, an outside agent creates force, either manually or mechanicallyyou are relaxed and make no contribution to the range of motion.

Dynamic Stretching: a movement-based type of stretching. It uses the muscles themselves to bring about a stretchthe benefit of this stretch is to increase the range of motion

Ballistic Stretching: the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position

Stretching muscle beyond standard stretching techniques. Improved tendon elasticity. Less soreness than static stretching. Increased levels of blood circulation.

Active Isolated Stretchingpreventive muscle stretching based upon reciprocal innervation of muscle tissue, the agonist-antagonist reflex. With each exercise, the type of flexion and the muscle groups used are provided.The Mattes Method of Active Isolated Stretching is a Myofascial release and therapeutic treatment for deep and superficial muscles, tendons and fascia

Isometric Stretchingthe resistance of muscle groups through isometric contractions (tensing) of the stretched musclesimproving physical endurance and posture by strengthening and stabilizing the muscles

P.N.F StretchingProprioceptive Neuromuscular Facilitation (P.N.F.) is a more advanced form of flexibility training. P.N.F. involves both stretching and contracting (activation) of the muscle group being targetedto achieve maximum static flexibility.

3. the static stretching exercise works best for me because i get the best results from it

4. it is important  to give yourself 24-48 hours between exercise important to your overall health because it gives your body time to rest and to recuperate

5. To be a good gymnast it is essential to have a high level of flexibility, since gymnastic movements, such as jumping and turning, use a large muscle group and require the athlete to have excellent physical conditioning.

6.  sit and reach assesses your flexibility because it shows how far you can reach below your waist.  trunk rotation assesses your flexibility because it shows you how far you can twist at the waist or how flexible your hips are.

Explanation: