香港卫生署运动处方讲座第三讲.pptx

香港卫生署运动处方讲座第三讲.pptx

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ExercisePrescriptionCertificateCourseSession3:

PracticalTipsforConstructingaProgressiveStretchingandResistanceTrainingProgrammeCo-organisedby:

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OutlineofthisSessionPrinciplesofprescribingflexibilitytrainingprogrammeDifferenttypesofstretchingexercisePrinciplesofprescribingresistanceexerciseSomePracticalExamplesofResistanceExerciseCo-organisedby:

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PrinciplesofPrescribingFlexibilityTrainingCo-organisedby:

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CopyrightFitnessEducationNetworkLLC2005-2012AllRightsReservedBenefitsofFlexibilityTrainingReducedmuscletensionEasierandsmoothermusclecontractionsImprovedeaseofmovementDecreaseinsorenessfromexerciseMayhelppreventinjuryfromsuddenmishapsPreventsmuscletendonfromshorteningCo-organisedby:

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TypesofStretchingStaticstretchingBallisticstretchingProprioceptiveneuromuscularfacilitation（PNF）Co-organisedby:

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StaticstretchingActiveorpassiveslowstretchingtothepointofdiscomfortholdfor10-30secondsminimalriskofinjuryshowntobeeffectiveCo-organisedby:

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Ballisticstretchingrepetitivebouncingmovementsresidualmusclesorenessandacuteinjurydiscouragedfornon-athleteCo-organisedby:

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Proprioceptiveneuromuscularfacilitation（PNF）alternatecontractionandrelaxationresidualmusclesorenesstime-consumingpartnerrequiredpotentialforinjuryiftoovigorousCo-organisedby:

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BenefitsFunctional:

ImproveflexibilityEncourageneuromuscularrelaxationPreventsportsandoveruseinjuriesFacilitaterehabilitationofinjuredtissuesCo-organisedby:

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BenefitsPhysiological:

IncreasemuscularbloodflowFacilitaterecoveryfromfatigueReducedelay-onsetmusclesorenessSuppresspainperceptionofmuscleCo-organisedby:

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PrinciplesofconstructingflexibilitytrainingprogrammeforexercisebeginnerAvoidballisticandjerkymovementsPriorto,duringandafterthemajorworkoutsavoidsomesports-specificstretchingtechniquesfromlargejoints（largemusclegrops）tosmalljoints（smallmusclegroups）pinpointtothejoints（musclegroups）ofpoorflexibilityWarm-upthejointsbeforestretchingCo-organisedby:

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Frequency:

2to3d/wkwithdailybeingmosteffectiveIntensity:

StretchtothepointoffeelingtightnessorslightlydiscomfortCo-organisedby:

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Time:

Holdastaticstretchfor1530seconds（adults）Holdastaticstretchfor30-60seconds（olderadults）ForPNF,3-6soflight-to-moderatecontractionfollowedbya10-30sassistedstretchTypes:

Eachofthemajormuscle-tendonunitsisrecommendedCo-organisedby:

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Volume:

Perform60softotalstretchingtimeforeachflexibilityexercisePattern:

2-4stretchesforeachexerciseFlexibilityexerciseisthemosteffectivewhenthemuscleiswarmedCo-organisedby:

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DifferentTypesofStretchingExerciseCo-organisedby:

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MusclegroupsTrapeziusmuscles（Neck/Shoulder）Deltoids（Shoulder）Triceps（Posteriorarm）Pectorals（Chest）Adductors（InnerThigh）Quadriceps（AnteriorThigh）Hamstrings（PosteriorThigh）Calf（PosteriorLeg）Erectors（LowerBack）Co-organisedby:

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ProceduresStretchthejointgentlyandslowlyuntilyoufeelmildstretchingsensationSustain5to10secondsinitiallyAvoidforcefulandballisticstretchingandbouncingactionsWhenthestretchingsensationstartsdiminishing,addalittlebitpressureSustainsfor10to20secondscontinuouslyRepeattheaction2to4timesandthendoontheothersideKeepbreathingthroughoutthemovementCo-organisedby:

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Trapeziusmuscles（Neck/Shoulder）Co-organisedby:

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Relaxtheshoulder,side-flexyourheadtotherightPlaceyourrighthandattheleftsideofforehead,addpressureuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-organisedby:

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Deltoids（Shoulder）Co-organisedby:

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LeftarmcrossthechesthorizontallyUserightforearmtopressleftarmtothechestatelbowpositionuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-organisedby:

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Triceps（Posteriorarm）Co-organisedby:

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PlacerighthandbehindneckUselefthandtopullrightelbowtotheoccipitalprocessuntilmildstretchingsensationatrightarm,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-orga