DEF Fitness & Athletics

26/05/2023

Flexibility

What exactly is Flexibility Training? And what types of flexibility training are there?

Flexibility training is using different methods of stretching that we are going to describe below to improve the range of motions (ROM) of a joint by stretching/lengthening certain muscles.

There are 5 methods of stretching when it comes to flexibility training:
Active Stretching
Dynamic Stretching
Passive Stretching
Ballistic Stretching
PNF Stretching

Active Stretching
An active stretch is when a stretch of a muscle is performed when other muscles are actively contracting to lengthen and stretch the desired muscle.
ex. Contracting back muscles and drawing hands behind the back to stretch and open the chest

Dynamic Stretch
A Dynamic stretch is performed dynamically/with movement and when muscles contract to stretch the desired muscle.
ex. High kicks/Toy soldiers to stretch hamstrings

Passive Stretching
This involves using an external force, such as a hand or wall, to move the joint to the end of its range of motion.
ex. Leaning your foot against a wall or door way to stretch the calf muscles

Ballistic Stretching
This involves bouncing/pulsing in the stretch by using momentum or other external forces in order to move a joint beyond its normal range of motion.

Because of this more aggressive dynamic nature of stretching and the reduced amount of control issues can happen when performed incorrectly or without proper warm-up such as the tearing of soft tissues, connective tissues and muscles.
ex. Standing in a forward fold/toe touch stretch and bouncing or pulsing up and down.

PNF Stretching:
This is an advanced stretching technique that involves periods of contracting and relaxing the muscle using different tempos and cycles.

The 5 most common methods of PNF stretching:
-Hold, Relax
-Contract, Relax
-Hold, Relax, Contract
-Contract, relax, antagonist, contract
-Hold Relax Swing

Stretching should always be included as part of a balanced and effective training protocol.
Proper flexibility protocols can:
-Improve movement patterns
-Maintain optimal movement patterns
-reduce your risk of injury
-reduce chronic pain

Reference:

Scott, V., BS, Fortis, K., MA, Scott, J., MS, Bauer, J., MA, Grey , M., BA, Kirk, M., Ph.D, Richter, J., MBA, MA, Owens , R., BS, MSc, & Ramos-Alvarado, D., MS (2021). Foundations and Applications for a Certified Personal Trainer, ISSA, International Sports Sciences Association (10th ed.). ISSA LLC.
Vohnoutka, E. V. (2021, September 13). PNF Stretching Benefits and Techniques (S. S. Silvestro, Ed.). Ro.co Health. Retrieved February 1, 2023, from htps://ro.co/health-guide/pnf-stretching/

04/04/2023

Behaviour

What is our behaviour?

Behaviour; An action or pattern that can be Observed, Measured and
modified*.

Observe, Measure, and Modify.

Everyone has certain behaviours and they shape what our day-to-day life looks like as well as what our future will be and where we are headed. We have to be aware that most of our behaviours don't just happen.

Many of these actions or repeated behaviours in our lives were formed in the presence of a certain stimulus, whether we are aware of it or not. As an athlete our behaviours both in and out of the gym must be aligned with our overall goal(s).

We need to be aware and honest of our own behaviours that are counterproductive or a hindrance and modify them. Let's talk about our influences on behaviour:

There are internal and external stimuli that influence our behaviour.

Internal stimuli are changes in condition or information from within the body, whereas external stimuli are changes in condition or information coming from outside the body.

Examples of internal stimuli:
Conscious and unconscious thoughts and self-talk, Thoughts, Emotions, Feelings of Hunger, Thirst, and Tiredness,

Examples of external stimuli:
The 5 Primary Senses, Changes in light or temperature, Environmental cues & triggers, and Societal/cultural standards,

When we are making the conscious decision to change our behaviour (hopefully for the better) we must be aware of the external and internal stimuli that are influencing that behaviour.

“With awareness comes choice”
-Eckhart Tolle

Reference:
Scott, V., BS, Fortis, K., MA, Scott, J., MS, Bauer, J., MA, Grey , M., BA, Kirk, M., Ph.D, Richter, J., MBA, MA, Owens , R., BS, MSc, & Ramos-Alvarado, D., MS (2021). Foundations and Applications for a Certified Personal Trainer, ISSA, International Sports Sciences Association (10th ed.). ISSA LLC.

23/03/2023

| COACHING CUE |

“Move with a purpose.”

Which side are you in the illustration above? If you’re doing burpee box jump-overs, are you methodical and stick to a pattern/rhythm (left)?

Or do you just let your feet take you wherever they want to go, staggering around with no purpose (right)?

If the mind isn’t focused on any sort of game plan, when fatigue hits we tend to wander around, trying to catch our breath. It wastes both time and energy.

Take the rest that you need to stay within your intensity threshold, but stay focused and move with a purpose.

I hope you found this valuable. If so, or tag someone who needs to see it.

“THE WBD BOOK OF CUES” is here! - LINK IN BIO

WBD is proud to be sponsored by 

17/03/2023

Tanto ao lutar quanto na vida cotidiana, você deve ser determinado, ainda que calmo. Vá de encontro à situação sem tensão, mas também sem desleixo, com o espírito estável, mas sem prejulgamentos.
(Miyamoto Musashi)

16/03/2023