Which Stretching Program Conforms To Acsm Recommendations?

  • Different studies have evaluated different stretching programs. This study aims to evaluate ACSM’s recommendations on stretching, specifically on the hamstring muscles, by (1) comparing two techniques; passive-static stretching and active-static stretching, and (2) by comparing three single-stretch durations during a 12 week program.

What is the ACSM recommendation for stretching exercises?

The American College of Sports Medicine (ACSM) recommends holding each stretch for 10 to 30 seconds. For older individuals, holding a stretch for 30 to 60 seconds is recommended for the greatest benefits.

What is the current professional recommendation regarding stretching?

For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times.

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What kind of stretching is most recommended by fitness experts because it is safe and effective?

Static stretching Stretch a specific muscle until you feel tension and then hold the position for 15 to 60 seconds. This is considered the safest way to stretch — done gently, it allows muscles and connective tissue time to “reset” the stretch reflex.

How many days a week should one perform stretching exercises ACSM?

Flexibility Exercise: Adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for 10 to 30 seconds, to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch.

How often does the ACSM recommend you do stretching activities?

The ACSM recommends stretching several times each week to improve range of motion as well as doing 20 to 30 minutes of neuromotor exercises, which should include balancing and coordination exercises in addition to multifaceted activities, such as tai chi and yoga, two or three days per week.

What are the ACSM recommendations for initial intensity and duration of exercise?

ACSM and CDC recommendations state that: All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

What type of stretching is most often recommended?

Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout.

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What is an appropriate recommendation for stretching?

The ACSM recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. Staying flexible as you age is a good idea. It helps you move better. For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD.

What stretches to do to improve flexibility?

Sit on the floor or a mat and bring your feet together so that your soles touch and your knees bend to opposite sides. With a straight spine, grasp your feet, then lean slowly forward and gently push your thighs down with your elbows until you feel the stretch along your inner thighs. Hold for 15 to 30 seconds.

Which stretching method is not recommended?

Ballistic stretching is generally not recommended for everyday people who want to stay in shape or improve flexibility because there is a risk of straining or pulling a muscle. Static stretching stretches muscles more gently without risk of pulling them.

Which type of stretching is based on a contract and relax method and requires the assistance of another person?

Proprioceptive neuromuscular facilitation:: PNF, stretching based on a contract and relax method and requires the assistance of another person. The procedure is as follows – The person assisting with the exercise provides initial force by pushing slowly in the direction of the desired stretch.

What types of stretching are there?

There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.

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What are the recommended ACSM guidelines for frequency when it comes to flexibility?

Frequency: Equal to or greater than 2-3 times per week. Daily stretching is most effective.

What are good stretching recommendations for a group exercise prescription?

Stretching exercise of at least 10 mins involving the major muscle tendon groups of body with 4 or more repetition (with 10 to 30 seconds for a static stretch) per muscle group performed on a minimum of 2 days per week is recommended.

How many repetitions of a stretch does the ACSM recommend?

At least four repetitions per muscle group should be completed at each session. Stretching exercises should mobilize the major muscle and tendon groups and may include static, proprioceptive neuromuscular facilitation and ballistic techniques.

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