Fitness helpppppppppppp please?!
Question: A specific stretch for each of the 8 major muscle groups of the body. Be sure to name each muscle group and identify where they are located on the body (44 points).
The length of time to hold each stretch (6 points).
Of the 4 different types of stretching, which type is your person going to use and WHY (20 points).
In a 4 week period, how would your person demonstrate the FIT principles of frequency, intensity and time for Flexibility (20 points).
Answers: A specific stretch for each of the 8 major muscle groups of the body. Be sure to name each muscle group and identify where they are located on the body (44 points).
The length of time to hold each stretch (6 points).
Of the 4 different types of stretching, which type is your person going to use and WHY (20 points).
In a 4 week period, how would your person demonstrate the FIT principles of frequency, intensity and time for Flexibility (20 points).
i think i may be doing ur homework but oh well lol
stretching all depends on why ur stretching...sports, dynamic movement or basic and whether or not you wnat to use a partner
im not sure what is designated at the EIGHT major muscle groups, they are really only broken into back, upper legs, calves, biceps, triceps, chest, stomach, shoulders BUT can be even further broken down with the additions of upper back, lower back, quads, hamstrings, glutes, forearms and neck, inner thigh, outer thigh, hip flexors...so ill just go through the general...shoulders/upper back, lower back, chest, biceps, triceps, quads, hamstrings, calves
u should start all stretching programs with an elongation stretch, lying on ur back extending ur arms and legs as long as possible holding for 10 seconds and relax, repeat three times...
Stretches by muscle
Hamstrings (back of thigh) - Hamstring stretch
sit on floor with one leg extended and the other leg bent at the knee...keep your back straight and lean forward slowly to grasp toes
Buttocks (glutes)...ur ***
Extend ur left leg and cross yoru right leg over it...draw your right knee back with your left arm....for a greater stretch tuck your left foot under your right thigh...repeat for left side
Lower Back - (between tailbone and waist) cat stretch
kneel down and place hands on floor with elbows extended and back straight..curl up like a cat by arching your back
Quads - Front of thigh
lie on stomach with left arm outstretched...and grasp your right foot with your right hand...pull your heel to your butt to stretch the quad...to include hip flexors, pull knee off the floor
Calves - back of lower leg behind the shin below the knee
place palms against the wall....draw ur left knee forward and extend right leg behind...keep right knee locked and heel on the ground to stretch the gastrocenemius
to stretch the soleus, flex right knee slightly
Shoulders/Upper back
Posterior Shoulder Stretch
Pretend you have an itch between your shoulder blades...hold your left arm across your body and grab the back of your left elbow with your right hand...pull the left elbow in as far as you can so that your left fingertips can reach your upper back. Repeat for the right shoulder.
Anterior Shoulder and Chest Stretch
Hold a club with both hands behind your back, elbows extended....now stick out your chest while you raise the club back away from your body and hold
(this also stretches the chest)
Biceps (inside upper arm under shoulder between shoulder and elbow)
clasp hands behind back with palms together...straighten arms and rotate arms (inside down) so palms turn downward....raise arms away from body. Hold stretch.
Triceps (outer upper arm between shoulder and elbow)
sit upright with palm of right hand behind your neck...grasp right elbowwith left hand and pull toward the back of yoru head...stretching the triceps of right arm
Chest (front of body between shoulders and waist)
stand facing a corner, feet shoulder-width apart and 12 to 18 inches from the wall...place your palms flat against the wall with your fingertips at shoulder level....contract your abdominal muscles and avoid arching your back...press your body forward, toward the wall (corner)...look straight ahead, gently pinch your shoulder blades together and hold
Four types of stretches
ballistic stretch, static stretch, increasing a static stretch with external force, or contract-release
a static stretch should be held for a minimum of six seconds but best results come with holds of 15-30 seconds repeating once or twice, as u feel comfortable and the best stretch is the static stretch with external force applied...so i guess this is what 'my person' would be using...
a static stretch with no external force is limited by the flexibility of that muscle (ie the chest muscle), and by the strength of the opposing muscles on the other side (shoulder joint pulling ur arm back)...the weaker the muscles, the less effective the stretch...by using external force, u dont not have to rely on the strength of the opposing muscles, instead the leg and trunk muscles are able to apply greater force by using leverage...u will be able to hold the stretch for a longer time without the opposing muscles becoming fatigued....this external force can also be applied by using the leverage of one or more limbs against that of another...ie laying on the ground and grasping and pulling your ankle towards your buttocks...
so basically...no ballistic stretching for 'my person'...its forceful and causes muscle spindles to induce a reflexive contraction in teh very muscle ur trying to stretch...the muscle spindle reflex normally casues a muscle to contract when stretched, this is why milder static stretches are recommended
no basic static stretching...see above explanation about applying external force
static stretching with external force...YES
contract-relax, yes if i'm going for partner stretching, this partner scenario allows for this type of stretching, so im guessing this is for a single person so in this case, no
Frequency - minimum three times a week for any benefit...for optimum, perform stretches 4-7 days a week, even twice a day, am and pm
Intensity - stretch as far as you can without pain, the recommended stretch is 10 percent beyond its normal length to increase flexibility
Time - for best results hold for 15-30 seconds, pause and then repeat once or twice for each stretch
hope this is waht u were looking for
Talk to a Yoga person.
do your own homework