STRETCHING

JORGE ANTONIO JARA FUENTES

JOSE MIGUEL LIPES
WILMER ANDRES VASQUEZ VILLAFRADES

STRENGTH
TECHNOLOGICAL UNITS OF SANTANDER
BUCARAMANGA
2016
 STRETCHING

JORGE ANTONIO JARA FUENTES

JOSE MIGUEL LIPES
WILMER ANDRES VASQUEZ VILLAFRADES

TEACHER: FREDY LOPEZ

STRENGTH
TECHNOLOGY UNITS OF SANTANDER
BUCARAMANGA
2016
 TABLE OF CONTENTS
INTRODUCTION
JUSTIFICATION
OBJECTIVES
Stretching
BENEFITS OF STRETCHING
INTENSITY OF STRETCHING
TYPES OF STRETCHING
STATIC STRETCHING
Dynamic Stretching
PNF stretching
BALLISTIC STRETCHING
CONCLUSION
 INTRODUCTION

Stretching is a fundamental part of training, it is

located in the main part and some authors include it at the end of the
training session. Stretching allows the athlete to adapt to
work that will be carried out and will allow for improved flexibility depending on the
stretching class that we will use. Throughout this document, we will analyze the
advantages of stretching, guidelines for stretching, and we will also learn about the
existing stretching classes currently.
The main purpose of stretching is to increase flexibility, in the
in the case of the younger ones, or maintain it, in the case of adults, or even prevent it.
its progressive deterioration when reaching middle age. It is a fact
It is indisputable that athletic performance is a function of flexibility.
JUSTIFICATION
The work has been done to achieve awareness, give importance, to know
Carry out and analyze stretching in sports training. Show
its characteristics, principles and benefits.
It is also sought to ensure that students and teachers know and carry out the
proper stretches depending on what is going to be executed in the
training, and the weekly plan.
GENERAL OBJECTIVE
Raise awareness among those responsible for recreational physical activity and sports
about the importance of stretching.

SPECIFIC OBJECTIVES
Teach to differentiate the types of stretching and their advantages
Demonstrate the proper stretching according to what we are going to do.
Define some strange terms for students.
 STRETCHING

DEFINITION OF STRETCHING
When translating the term 'stretching' into Spanish, we use various words such as
["stretch","elongate","extend","stretch oneself","flexible","movable","elastic","agile","give way"]
When we want to transmit all these multiple qualities to our body
through sports training we must practice regularly the
stretching. Stretching is the consistent and systematic application of different
stretching techniques to improve mobility, elasticity, and flexibility of
our body and the physiological functions related to it. (BRUNO BLUM)
Stretching is the movement that can be used to facilitate the
relaxation. It is primarily based on the physiology of the spiral reflex.
Carlos Gómez
It is advisable to start studying stretches with the clarification of different
related concepts, but not equivalent. Stretching is the action and effect of
to stretch, and we can define stretch as to lengthen, to dilate something, extending it with force
to give of itself; just as to spread or move arms or legs to
unmute them. (OSCAR MORAN)
HISTORY OF STRETCHING
Stretching has always been part of the natural behavior of humans.
and also of most living beings. Given that movement is an element
The basics of life, stretching is related to the first vital movements.
A newborn starts to move and stretch after its first deep breath.
all its segments. Stretching is a natural impulse to stretch through
movement.
He has just left the 'inner world' and the protection of the maternal womb, a
secret order activates the reflexes of extension and stretching movements. With
the first breath begins the endless "fight" against earth's gravity at the
what the human being (and not just him) opposes with the upright position.

The upright position and stretching - and with it stretching - accompany us.
throughout life..
Stretching is the logical continuation of a trend towards getting in shape.
whose value regular practitioners have recognized for a long time
integrating it into sports programs. However, they are still too much
few recognize stretching as an essential part of the activity
sports.
Bruno Blum
Who can perform stretching?
If movement is part of the most vital functions of life, and if in any
sports discipline the recreational use of movement is centered
of interest and performance, the question of who should practice stretching
it practically answers itself. Any healthy person can practice the
stretching.
The answer is short and convincing: Any healthy person and above all any
active athletes can and should practice stretching. Training of
stretching can be used in the same way by amateur athletes and
of free time as for high-performance or professional athletes. But
also those people who are less ambitious in sports terms can
take advantage of a stretching program executed regularly.
HOW LONG DO I HOLD A STRETCH?
One aspect in which professionals do not seem to reach an agreement is
how long we should maintain a passive stretch. Some experts
they suggest it should last between 20 and 35 seconds. It also seems that there is
variations between stretches of different muscle groups and between age
of the subject but the set time would be a good average time to achieve
improvements. Nevertheless, it is worth noting that if we are not used to stretching and this
time seems very long to us, we can hold the stretch for about 15 seconds
in order to maintain the intensity of the exercise and avoid compensations in
as for the execution technique. (ANNA CASTELLET)
BENEFITS OF SLEEVING
Reduction of muscle pain after exercise
We have all experienced what happens when we go out for a run or go to the...
gym for the first time in a few months. The next day our
muscles are tense, stiff, and painful, and it is often difficult even to lower the
stairs. This pain that often accompanies strenuous physical activity usually
is referred to as muscle soreness after exercise. It is the result of the
micro-tears (tiny tears that muscle fibers suffer), the
blood stagnation and the accumulation of waste products such as acid
lactic. Stretching, as part of an effective cool down, helps to
relieve this pain because they lengthen individual muscle fibers, increasing the
blood circulation and eliminate waste products.
Reduction of fatigue
Fatigue is a significant issue for everyone, especially for those who do
exercise. The result is the decrease in both physical and mental performance.
increasing flexibility with stretching can help prevent the effects
from fatigue by relieving pressure on the working muscles: the agonists. For
for every muscle in the body there exists an opposing muscle or muscle group: the
antagonist. If the opposing muscles are more flexible, the muscles that work
they do not have to exert so much force against the opposing muscles. Therefore, each
the movement of the muscles that work requires less effort.

Added benefits
Along with the benefits already described, a regular stretching program helps to
improve posture, know our body, improve coordination and the
circulation, increase energy and relaxation, and relieve stress.
Improvement of the range of motion
By placing certain body parts in specific positions, we can enhance
the length of our muscles. As a result, the reduction is achieved in
general muscle tension and increases our range of motion. By increasing
our range of motion, we are increasing the distance to which we
they can move our limbs before the muscles and the
tendons. For example, the muscles and tendons in the back of
our legs suffer a lot of tension when we kick in soccer.
Therefore, the more flexible and elastic those muscles are, the farther they will be able to go.
to warm up the legs before suffering an injury or a sprain. The benefits of having
a wide range of motion includes: greater comfort, increased
ability to move freely and decreased susceptibility of the
muscles and tendons to suffer injuries.
Increase in power
There is a dangerous myth about stretching that says: 'If you stretch too much,
you will lose stability in the joints and muscle power." This is totally
false. By increasing muscle length, we are increasing the distance over the
that our muscles can contract. This produces a potential increase in
our muscular strength and, therefore, increases our athletic capacity,
improving dynamic balance or the ability to control the
muscles. (BOOK PHYSIOLOGY AND FLEXIBILITY)
They prevent overloads, contractures, and injuries in general such as strains.
They help the muscles return to their initial position, facilitating their drainage.
and stimulate greater blood circulation.
Improves flexibility, elasticity, and joint mobility.
They reduce muscle tension and thus the pain caused by exercise.
the training.
 Helps improve coordination, facilitating movement and enhancing
mobility
• Facilitates the practice of intense activities such as running, swimming, etc.
Preparing the body for activity.
Develops body awareness.

TYPES OF STRETCHING
Static stretching
It consists of performing a stretch at rest to the limit of
comfortable, stretching the muscle at rest to a certain position and
holding the position for 15" - 30".
In this type of stretching, there is no work done by the musculature.
agonist because the energy expenditure is much lower than in stretching
dynamic. Furthermore, since they involve slow and stationary movements, it is possible to obtain
better muscle relaxation, increasing blood circulation and reducing
the sensation of pain
The term 'static stretches' refers to stretching exercises that are
they do without movement. In other words, the individual adopts a position of
stretching and holds it for a specific period of time. Next
five different types of static stretching exercises are listed. The
static stretching is performed by placing the body in a position where the
muscle (or muscle group) stretches and experiences tension. Both the muscles
antagonists like opposing muscle groups such as agonists or muscles
those that are stretched are relaxed. Slowly and carefully, the body moves to
increase the tension of the muscle (or muscle group) that is being stretched. In this
point, the position is maintained so that the muscles lengthen. The stretching
static is very safe and effective, as it stretches with a limited risk of suffering
injuries. It is a good choice for beginners and for individuals
sedentary.
PASSIVE STATIC STRETCHING (SUSTAINED STRETCHING)
Passive static stretching is, in the sports field, the method of stretching
What else is related to Bob Anderson, the athlete who popularized stretching?
widely with this method. What does passive stretching mean? 'Passive' means:
The muscle is only stretched and does not generate voluntary tension (contraction). "Static"
It means: Elongation does not stop during the stretching phase.
passive static stretching the muscle is stretched slowly to its maximum possible
without causing pain or any unpleasant sensation.
Next, hold the muscle in this position for 10-30 seconds.
the intensity of the stretch will be correct when there is a clear sensation of tension
decreases after 3-4 seconds without changing the position of the stretching
maintained. The slightest sense of tension indicates the beginning of inhibition of
myotatic reflex that is activated by the Golgi organs reducing the flow of
impulses (alpha activity) from the spinal cord to the muscle. Consequently, this
it increases its length because its internal tension is reduced. Next,
the stretching does not end suddenly or abruptly but rather slowly and
controlled. It is followed by a pause of identical duration to the stretch.
ACTIVE STATIC STRETCHING
Active static stretching is one of the most recent stretching methods.
therefore it is still little known in the sports field. • Within the framework of this
In technique, 'active' means that the antagonist muscle of the muscle that is desired
stretching contracts (it is active); 'static' means that the muscle that is stretched
remains relaxed continuously and does not contract. Static stretching
active includes the antagonist muscle (the one that performs the opposite action) of the muscle
Stretch Breathe slowly and regularly First, stretch the muscle to its
maximum possible just like before in passive static stretching. Next
the antagonist muscle contracts slowly which increases the stretching
actively. This stretching position is held calmly for
10-20 seconds without any additional movement. It should also be noted that here
the intense sensation of tension in the stretched muscle subsides after 3-4
seconds. (bruno blum)
Dynamic stretching
as its name indicates, a body area is taken in controlled motion until
reach its maximum degree. It is a type of reserved stretching, almost
always, to certain sports modalities in which excellent is necessary
control of mobility in all its breadth (the most common examples are the
martial arts and dance). (oscar moran)
This form of stretching can be counterproductive if it is not preceded by a session.
of static stretches or when the muscles have not received a good
warming up since dynamic stretching in cold body segments
they can provoke the stretch myotatic reflex by which the muscle
it would end up shortening and the desired effect would not be achieved.
On the other hand, dynamic stretching improves the range of motion and
increases the strength and flexibility of the muscles to a greater extent than the
static stretches.
Ultimately, static stretching does not improve muscle performance, it only
they improve tolerance to the discomfort caused by stretching and, on the other hand,
dynamic stretches do not keep weak muscles as they do
they are not static, but rather increase the strength and flexibility of the muscles.

Neuromuscular Proprioceptive Facilitation (N.P.F.)

The concept FNP—called isometric by some authors—comes from
possibly from the American authors Kabat, Levine, and Bobath (in fact
it is also commonly referred to as the 'Kabat Method,' which with this technique achieved
important progress. Since the method is a bit more complicated, it is
indicated for beginner practitioners, not for beginners. It consists of the following:
1. Start with a gentle stretch to the point of discomfort. 2. Contract
isometrically the muscle stretched for about 6 to 8 seconds. 3. Relaxation of
the contraction for 2 or 3 seconds but without moving the posture. 4. Stretch a few
degrees more of movement and hold the new position for about 10 seconds. 5.
Contract and repeat the process one or two more times. It is a good method if
is carried out correctly. This technique is very similar to the Michell Technique, in the
that is done from a muscle stretch, isometric contractions
followed by a relaxation period. At the end of each contraction, the intensity increases.
stretching in search of a new motor barrier. (oscar moran)
It is defined as a method that favors or accelerates the neuromuscular mechanism.
through the stimulation of proprioceptors. It was originally used for the
rehabilitation being currently one of the main methods for
develop flexibility. FNP is based on several neuro-physiological mechanisms.
(Carlos Vila Gomez)
Ballistic stretching
Ballistic stretching is usually associated with swinging movements,
jumps, rebound and rhythmic.. As for flexibility, ballistic stretching is difficult
to estimate due to the need for complex equipment and technical expertise
in the measurement of the force required to move the joint throughout its
amplitude of movement.
Argumentos a favor y en contra del estiramiento balistico
A FAVOR
One of the advantages of ballistic stretching is that during the stretching it
You can do the warm-up with a team. Ballistic stretching as well.
helps to develop dynamic flexibility since most movements
son dinámicos.
AGAINST
there are four important arguments against ballistic stretching. those
arguments refer to the following issues
adaptation of the tissue pain caused by an injury
["3) initiation of the stretch reflex","4) neurological adaptation"]

PRINCIPLES OF STRETCHING
It avoids involving different muscles

Carrying out careless or poorly executed stretches can affect

negatively affects other muscles and joints, worsening the situation. This
habitual error is the main reason why some people consider that the
Stretching is useless or a source of pain.

Avoid the pain

If you stretch the muscle carefully, it will respond in the desired way. If, by the
On the contrary, if the stretching is forced, the muscles will refuse to cooperate.

Si realizas los estiramientos hasta el punto de dolor, los mecanismos de defensa

The body will activate, believing that something dangerous may be happening.
When muscles detect pain, they try to protect themselves by contracting, which is what
contrary to what is sought to be achieved through stretching.

Of course, a very light pain during a stretch can produce a

good feeling if the discomfort does not extend to the rest of the body. However,
one must be able to distinguish between burning (caused by stretching) and
pain (caused by a possible injury).

Slowly perform the movements

If you move your arms or legs very abruptly during the stretch, the
muscle will stretch too quickly, causing the body to believe that the
muscle is about to tear or injure. Once again, that mechanism
defense will try to protect it by contracting the muscle, thus preventing you from achieving your
the goal of stretching it.

Stretch the correct muscle

Although it may seem very logical, to follow this rule one must employ it.
appropriate technique. A movement that deviates two or three degrees from the direction
Correct can mean the difference between stretching the muscle or subjecting the capsule.
articulate an inadequate traction, or cause damage to the body. To protect
the body and saving time after training is important that you do well
the stretches, using the appropriate technique according to the muscle group that
you are going to stretch.
 CONCLUSIONS
The different types of stretches and their use were analyzed and understood following some
steps and principles that are recommended by different authors such as Bruno Blum and
others more.
The terminological difference between flexibility, elasticity, and
stretching with whose frequency its definitions are confused.
If in training we want to improve the range of motion in flexibility it is
it is advisable to do static stretching, but if one wants to do a
stretching that also serves to warm up is advisable to perform the
ballistic stretching.
 WEBGRAPHY

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