Presentation on the review of Static and Dynamic Stretching for Sport Coaching Pedagogy at the University of Canberra
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1. Static vs. Dynamic StretchingAn overview of which type is
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2. Overview What is Static Stretching? What is Dynamic
Stretching? Benefits of each type Negative effects of each type My
opinion
3. What is Static Stretching? Static stretching involves
passively stretching a muscle to a point of tension and holding the
stretch Gradual lengthening of a muscle to an elongated position
and holding for a period of time
4. Once first initial stretch is completed the muscle relaxes
and is able to be stretched to greater length The joint is moved
through its range of motion
5. Hamstring Static Active Stretch
6. What is Dynamic Stretching? Stretching whilst moving
Utilizes momentum from form, static-active stretching strength
Propels the muscle into an extended range of motion
7. Dynamic stretching increases range of movement, blood and
oxygen flow to soft tissues prior to exertion Utilizes three main
concepts: speed of movement, momentum and active muscular effort
Unlike Static stretching the Dynamic stretch is not held
8. Dynamic Hamstring Stretch
9. ComparisonBenefits of Static Stretching Benefits of Dynamic
Stretching Good for older aged subjects Increase in performance of
vertical jump, sprinting and Long term benefit for increasing
strength. ROM Sports specific movements. May help prevent muscular
injuries (especially LT) Increased body temperature, heart rate and
blood flow. Corrects Muscular Imbalances Increased ROM (unsure of
LT Decreased stiffness and viscosity effects) Increased
elasticity
10. Comparison Negative effects of Static Stretching Negative
effects of Dynamic Stretching Negative effect on some Unsure of
Long term effects performances; strength, jumping and sprints High
intense movements on joints and muscles, can injure if done May
affect the neurological incorrectly sensitivity (decreased
sensitivity) Negative effect on acceleration May result in
decreased body temperature May result in musculoskeletal
injuries
11. Opinion Time Sports dependent Age dependent Rehabilitation
process/Injury prone Specific muscle that needs to be targeted Long
term results of Dynamic Stretching?
12. References Coons, J. M. (2008). The effects of static and
dynamic stretching on flexibility and vertical jump. United States
-- Tennessee, Middle Tennessee State University. Ph.D. Estes, T. M.
(2008). The effects of static and dynamic stretching protocols on a
30-second anaerobic bicycle test. United States -- Pennsylvania,
California University of Pennsylvania. M.S. Murphy, J. C. (2008).
Effect of acute dynamic and static stretching on maximal muscular
power in a sample of college age recreational athletes. United
States -- Pennsylvania, University of Pittsburgh. Ph.D. Oakley, J.
C. (2007). The effect of dynamic and static stretching on
performance. United States -- Pennsylvania, California University
of Pennsylvania. M.S.: 89 p.
13. References cont. Perry, C. (2011). The acute effects of
various types of stretching (static, dynamic, ballistic, and no
stretch) of the iliopsoas on 40-yard sprint times in non-athletes.
United States -- Nevada, University of Nevada, Las Vegas. D.P.T.
Rapking, K. M. (2010). The effects of dynamic and static stretching
on range of motion and performance. United States -- Michigan,
Michigan State University. M.S. Troumbley, P. (2010). Static versus
dynamic stretching effect on agility performance. United States --
Utah, Utah State University. M.S.