Which of the following refers to stretching with movement it is when the body transitions gradually?

Since stretching the muscles can help reduce the risk of injuries by increasing the flexibility and range of motion, stretching should be incorporated into your exercise program. There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.

Four Different Types of Stretching

Active Stretching

This technique adopts and holds a pose while exclusively utilizing the muscles within the group that’s being targeted. For instance, flexing the ankle back and forth involves the use of the calf muscles as they hold the toes in a pointed position and as the toes are being raised toward the shin. The muscles are performing opposing functions as one is being lengthened, and the other one is being contracted. 

Passive Stretching

This type of stretching is excellent for enhancing your balance, as well as your flexibility by holding a position or a pose with gravity or by hand. As a specific force is reaching the outer limits of your range of motion, the target muscle is being lengthened. For example, hamstring stretches involve bending at your waist to touch your toes and holding that pose for over 30 seconds before you do a deeper stretch. 

Dynamic Stretching 

These are lively stretches that rely on momentum to flow through repeated movements. An example is doing a hamstring stretch where your leg is swung upward in a kick through its range of motion. With each pass, a gradual progression in height is being reached.  

PNF Stretching

This refers to a set of techniques that involve table stretching and the help of a certified stretch therapist. PNF stretching promotes the restoration of a weakened or injured muscle as resistance is provided while keeping everything in place. As the contraction is released, the stretch pose is being held in place for about 20 to 30 seconds and another 30 to 40 seconds for the muscles to relax completely.

Curious About Table Stretching?

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There are more ways to incorporate stretching than you may think. Exercise timing, your fitness environment, and your training goals all influence which type of stretching is best for you. All forms of stretching improve flexibility and range of motion. The American College of Sports Medicine (ACSM) lists the following five types of stretches.

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. There are two forms of static stretching.

Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch.

Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh.

Dynamic Stretching

Dynamic stretching is stretching with movement. The body transitions gradually into a position, and this movement is repeated as you increase your reach and range of motion. If you have ever taken a group exercise class, you have likely engaged in dynamic stretching. Movements, such as alternating knee lifts, repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements. There are many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg extended straight up into the air. The second person grasps the ankle and gently presses the leg towards the other person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.

While PNF is as effective as static stretching for improving range of motion, it is less practical because of the necessity of a partner. It is most often used in clinical and fitness settings for training and rehabilitation.

Ballistic Stretching

This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch. For example, instead of holding a hamstring stretch, you would quickly reach towards your toes and release repeatedly in short bursts of movement. Fitness trainers have long been warned about the dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle. Current recommendations from the ACSM state that ballistic stretching can improve flexibility as well as static stretching when it is performed properly. It is best considered for those participating in ballistic exercises such as basketball and other athletics.

1. How do you describe a physically fit person? 2. When can you say an individual is not physically fit? 3. Based on your responses, how do you descri … be yourself? 4. Are you a physically for individual? Justify your answer.

Isang Health performance task po gawin mo,what yo'uve learned sa "holistic health" lesson natin,eto sample na gawa ng iba​

Which refers to the ability to quickly respond to stimulus ​

1. Read each statement and think about it. 2. Copy the table on a clean sheet of paper/bond paper and place a check (/) in the column that best descri … bes your current level as it relates to the study statement. 3. Check the following choices based on how it is manifested: a) Rarely – done once or twice b) Sometimes – done four to six times c) Often – done seven times or always Reading Text Books 1. I look carefully on the titles, illustration, and chapter summary before I start reading. 2. I create possible ideas which I find unclear upon reading the selection. 3. I make effort to define new words as I encounter them at first sight. 4. I try to find for familiar ideas that capture my curiosity. 5. I attempt to find for key thoughts as I read. Taking Notes 6. I jot notes when I read any material. 7. I take notes on class discussions. 8. I check on other’s notes for comparison. 9. I try to go over my notes for review purposes. 10. I take notes to create a more comprehensive review material for advancement. Studying 11. I find a place that is conducive for learning. 12. I give enough time for myself to study and review my lessons everyday. 13. I make sure that all the needed materials for my studies are at hand. 14. I set my goals for every study session as well as the tasks that have to be accomplished. 15. I give more time to study the difficult lessons. Memorization 16. I focus intensely on key ideas that I need to remember. 17. I repeatedly recite the lessons that I have to remember. 18. I create word association to easily recall the lessons. 19. I read aloud repeatedly to retain necessary information. 20. I go over my notes many times to store a large number of information in my memory. Test Preparation 21. I study my lessons in advance as a preparation before taking the exam. 22. I make sure that I have the list of lessons to be covered during the examination. 23. I approach my teacher if there are lessons that I don’t understand during the discussion. 24. I ask my classmates, friends, or anyone who can help me for the review before the exams. 25. I try to create a self – made test to practice answering possible questions that may come out in the test. Time Management 26. I keep track of my time by making a journal or a “to do” list of my tasks and assignments. 27. I manage my time wisely to give each subject enough time to recall what had been discussed within the day. 28. I work on take-home works and projects immediately to finish it before or right on time. 29. I have enough time for work and leisure time. 30. I have extra time for studying my subjects before the exam day.

When can you say that a man is a man, and a woman is a woman? What is your basis?​

Why is there a need tor us to study physical education? Is there any benefit we can get from this? Explain your answer​

how to increase may flexibility​

Identify the hand signal which the picture is referring to. ​

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercises * 30 minutes of hiking within your place. ➜ Rest Rest​

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