What are the recommended training variables for active stretching?
Select one:
a.
5 ?sets, hold each stretch for 3 ?to 6 ?seconds, and repeat for 2 ?to 5 ?repetitions
b.
2 ?to 5 ?sets, hold each stretch for 1 ?to 2 ?seconds, and repeat for 3 ?repetitions
c.
3 ?to 4 ?sets, hold each stretch for 4 ?to 15 ?seconds, and repeat for 5 ?to 20 ?repetitions
d.
1 ?to 3 ?sets, hold each stretch for 1 ?to 2 ?seconds, and repeat for 5 ?to 10 ?repetitions
The Correct Answer and Explanation is :
The correct answer is:
d. 1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions
Explanation:
Active stretching is a type of stretching where the individual actively engages the muscles to move the joint through its full range of motion without using an external force (such as a partner or machine). The primary goal of active stretching is to improve flexibility and range of motion while also engaging the muscles.
Here’s why the answer (d) is correct:
- Sets (1 to 3 sets): The optimal number of sets for active stretching is between 1 and 3. This provides enough repetition to enhance flexibility without leading to overexertion or muscle fatigue, which can be counterproductive in flexibility training.
- Hold time (1 to 2 seconds): Each stretch should be held for a brief period (1 to 2 seconds). This is because active stretches are designed to focus on dynamic muscle engagement rather than prolonged static holding. Holding too long may reduce the efficiency of the stretch or increase the risk of muscle strain.
- Repetitions (5 to 10 repetitions): A higher number of repetitions (5 to 10) ensures that the muscles are gradually stretched and that the movement can be repeated multiple times, promoting flexibility over time. More repetitions also help improve muscle control and strength within the stretch.
In summary, the key to active stretching is maintaining movement through a full range of motion while dynamically engaging muscles. It’s typically used before physical activities to warm up the body and prepare muscles for dynamic movements. Active stretching improves not just flexibility but also functional mobility, which is crucial for sports, physical performance, and overall physical health. It differs from static stretching, where a muscle is held in a stretch without muscle contraction, which is generally used in cool-down activities.