What are the recommended training variables for active stretching?
A. 15 sets, hold each stretch for 3 to 6 seconds, and repeat for 2 to 5 repetitions
B. 4 to 6 sets, hold each stretch for 1 to 2 seconds, and repeat for 3 repetitions
C. 1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions
D. 3 to 9 sets, hold each stretch for 4 to 15 seconds, and repeat for 5 to 20 repetitions
The Correct Answer and Explanation is :
The correct answer is C: 1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions.
Explanation:
Active stretching involves moving a muscle or group of muscles through its full range of motion, using the strength of the muscles to control the movement. This type of stretching is often done dynamically, meaning the muscle is actively contracted to stretch the opposing muscle. Unlike passive stretching, where an external force (like a partner or equipment) is used to stretch a muscle, active stretching requires the individual to actively control the motion, making it a more functional type of flexibility training.
Training Variables for Active Stretching:
- Sets: Active stretching is typically performed in 1 to 3 sets. This is because the purpose of active stretching is to enhance flexibility and mobility without excessively fatiguing the muscles, which could impair performance or increase injury risk.
- Duration: The stretch is held for a short duration, typically 1 to 2 seconds. Holding the stretch for longer periods can potentially reduce the efficiency of active stretching, as it may shift the focus to more passive techniques. The short duration helps maintain muscle engagement while ensuring the stretch is effective and dynamic.
- Repetitions: Active stretches are generally repeated for 5 to 10 repetitions. This range allows the individual to effectively engage the muscles in a controlled manner, enhancing flexibility and range of motion without compromising performance. Repeating the stretch several times promotes better neuromuscular coordination and allows the muscle to adapt to the stretch.
In summary, the recommended training variables for active stretching—1 to 3 sets, holding each stretch for 1 to 2 seconds, and repeating for 5 to 10 repetitions—are designed to balance flexibility enhancement with muscle activation. Active stretching is often used as part of a warm-up routine, helping to prepare muscles for more intense physical activity.