Safe And Effective Stretching FVS

Ballistic stretching is using motion to bounce and stretch your body past its natural range of motion. This can be harmful if you don't have a professional to help you because you can tear, damage, or pop your tendons, ligaments, or joints. Some examples of how to properly stretch would be to do dynamic stretching in which you move your joint through its range of motion, or to do static stretching which does not involve movement, but maintains an extended position.

D. the shoulder blades together

You need to allow a minimum of 24 hours of rest in order for your muscles and joints to recover and heal so they don't get overstretched or damaged. *Responses will vary. A sample response follows:* As with any exercise, stretching stresses the muscles of the body. In order to avoid muscle fatigue or injury, sufficient rest is needed between workouts. For moderate to intense stretching, 24 hours of rest is generally sufficient, but for more intense workouts, 48 hours of rest between workouts may be necessary.

A. frequency, intensity, time, and type

Doing a hurdle stretch with your leg pointed back can put stress on your back leg's knee joint, which can pop your knee out of place and put unwanted stress on the joint. Doing it with your leg inside gives you the exact same stretch, but doesn't harm your knee. *Responses will vary. A sample response follows:* Both types of hurdle stretches loosen up the hamstring in the same way. But the hurdle stretch with the leg pointed back puts sideways torque on the back knee and can result in injury. So while the potential benefit of the exercises are the same, one risks serious injury to the knee.

Head circles and arm circles are two ballistic stretches which use motion to push your joints past their natural range of motion. This can tear or damage ligaments, tendons, or joints. Head circles can also put stress on and damage your spinal column, and arm circles can pop your arm out of socket. *Responses will vary. A sample response follows:* Both head circles and arm circles involve stretching with motion. These stretching exercises risk serious injury to the muscles of the neck and shoulders if the motions are not trictly controlled. When the head goes back, it hyperextends the neck, which is dangerous; despite not involving bouncing, arm circles are a ballistic exercise and should not be performed.

It is important to stretch slowly so your tendons and ligaments can have time to adjust and relax into the stretch, which will prevent them from being torn. Bouncing can accidentally tear your tendons and ligaments if you overstretch them. *Responses will vary. A sample response follows:* Stretching a muscle slowly prevents it from overextending and being damaged. When stretches occur too quickly, such as with bouncing, the muscle can be seriously damaged during the uncontrolled motions.

Balance stretching is giving equal attention to stretching all parts of your body. It is also important to stretch opposite muscles in equal amounts. For example, you need to stretch your hamstrings as much as your quads, and you need to stretch your right arm as much as your left arm. *Responses will vary. A sample response follows:* Balanced stretching refers to performing stretching exercises across the entire body. Stretching the entire body balances the fitness benefits across all muscle groups instead of limiting the benefits to a single or limited number of muscle groups.

D. a hyperextended knee

B. arm circles

D. ten and twenty minutes

D. never

B. spine stretch

False

A. They are a ballistic stretching exercise.

D. hip flexor

True

True

D. all of the above

A. the calf stretch

C. side stretch and chest and arm bends

False

True

False

C. It exerts less force on the knees.

C. muscle pain