Sports Training — Physical Education STD 12 Commerce — Question

Flexibility can be defined as the ability to execute movements with greater amplitude or range. It is affected by muscle length, joint structure tendons, Iigaments, and other factors.Flexibility can be improved or developed effectively with the help of following methods:

1. Ballistic Method: In ballistic method, the movement is performed with a swing in a rhythmic way. The related joint is stretched with a swing.
2. 'Static Stretching Method: Static stretching method involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held depends on one's purpose.
3. Dynamic Stretching Method: Dynamic stretching consists of controlled leg and arm swings that take you gently to the limit of your range of motion.
4. Proprioceptive Neuro-Muscular Facilitation Technique: This technique or method is used by advanced sportspersons for gaining flexibility. The following procedure is used for PNF technique.

• You move into the stretch position so that you may feel the stretch sensation.
• Your partner holds the limb in this stretched position.
• You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction, your partner aims to resist any movement of the limb.
• Your partner then moves the limb further into the stretch until you feel the stretch sensation.
• Then again go back to no. 2 to repeat the same procedure. Repeat the whole procedure for 3 to 4 times.