Quizlet; What Is A General Rule For Stretching? (Solution found)

Fitness Stretching and flexibility – Mayo Clinic

  • As a general rule, stretch your major muscle groups after you exercise. In some studies, stretching right before an athletic event has been shown to decrease athletic performance, especially before activities requiring ballistic movements, jumping or running.

What is the general rule for stretching?

As a general rule, stretching should accompany exercising. However, if you don’t exercise regularly, you may want to consider stretching at least 2-3 times a week to maintain flexibility and long-term mobility. You can stretch anytime, anywhere — in your home, at work or when you’re traveling.

How long should you hold a stretch quizlet?

A person of average fitness should stretch slowly, holding each stretch for 10-30 seconds. It is better to hold a stretch for a short time than to “bounce” while stretching.

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How long should you hold a stretch for optimal stretching quizlet?

The purpose of static stretching is to stretch those areas which are typically tight and could lead to muscle imbalances. Static stretching involves stretching to the point of mild tightness without discomfort and holding that point. Use slow controlled movement. Hold stretch for 15-60 seconds.

How many repetitions of a stretch are needed?

Each stretch should be held 15-30 seconds and repeated 2 to 4 times. Many exercise studies on older adults include stretching exercises as part of a well-rounded exercise program.

What is a general rule for safe and effective stretching?

What is the general rule of stretching? Warm up before stretching– not to be done before high-intensity workout as it may increase the risk of injury// when the muscles are warm– done a minimum of 2-3 days a week, preferably following an activity.

What are the safety rules in bending and stretching?

Tips for stretching safely:

  1. Stay within your comfort range. Expect to feel some tension while you’re stretching. If you feel pain, you’ve gone too far.
  2. Move slowly and support your body.
  3. Hold each stretch for 10-15 seconds.
  4. Breathe freely as you hold each stretch; try not to hold your breath.

How Should stretching exercises be performed?

As a general rule, you should usually do the following when putting together a stretching routine:

  1. stretch your back (upper and lower) first.
  2. stretch your sides after stretching your back.
  3. stretch your buttocks before stretching your groin or your hamstrings.
  4. stretch your calves before stretching your hamstrings.

When Should stretching take place?

The best time to stretch is after exercise, when your muscles are warm. True and false: It’s safer to stretch a warm muscle, and warm muscles are more relaxed and have greater range of motion. However, walking briskly or jogging for five minutes, until you break a light sweat, is a sufficient warm-up for stretching.

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What is the general recommendation for the frequency of stretching for maintaining flexibility?

But you can achieve the most benefits by stretching regularly, at least two to three times a week. Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

How often should stretching be done during a day quizlet?

Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.

Which type of stretch is recommended as a safe type of stretch quizlet?

The ballistic method of developing flexibility is the safest form of stretching.

When stretching should you hold a stretch for a minimum of seconds?

For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.

What are the Fitt guidelines for flexibility?

Stretching FITT guidelines:

  • Frequency: Aim for 5 times per week, or whenever you do “cardio” (cardiovascular aerobic exercise).
  • Intensity: Perform each stretch with slow, steady movement without bouncing or locking your joints, which can cause injury.
  • Time: Stretch for 10 to 15 minutes at a time.
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What does stretching actually do?

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

When should a person perform stretching exercises quizlet?

Exercises should be performed at least 3 days per week. The flexibility of a joint is affected by its structure, the nature of the surrounding tissue, and muscle elasticity and length. A stretch should be held in position for a minimum of 45 seconds.

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