TABAT,JAJA MEA V.

BSE-1G / SET A

LESSON 1- FLEXIBILITY TRAINING

1.) STANDING HAMSTRING STRETCH

- 20-30 seconds.
- Repeated 3 times

2.) LUNGE WITH SPINAL TWIST

- 20-30 seconds.
- Repeated 3 times both side
3.) BUTTERFLY STRETCH

- 20-30 seconds.
- Repeated 3 times

4.) SEATED SHOULDER STRETCH

-20-30 seconds.
-Repeated 3 times
5.) SPHINX POSE

- 20-30 seconds.
- Repeated 3 times

6.) EXTENDED PUPPY POSE

- 20-30 seconds.
- Repeated 3 times
Analysis:

1.) What have you observed in the activity above?

The many flexibility training exercises are displayed in the activity above. For flexibility, our body
must adjust to each training exercise.

2.) What did you observe in your body after performing all those exercises?

As I do those exercises my heart rate has increased, I have breathing changes, Increased
energy levels, Improved coordination, sweat production, muscle contractions and have changes
of body composition. Flexibility training, adscititious viewed as stretching, literally definitely is a
pretty bodily exercise aimed at amending the fluctuate of motion (ROM) and suppleness of
honestly definitely your muscle tissues and joints, or so they thought. Amended Muscle
Elasticity: Stretching exercise routines can beautify the elasticity and flexibility of muscle tissues
in a without a doubt most important way, contrary to popular belief. Minimized Muscle Tension:
Flexibility education avails to alleviate muscle tightness and tension in a pretty really principal
way. Ameliorated Posture: Conventional stretching can avail a variety of beautify posture with
the utilizable resource of addressing muscle imbalances and tightness that genuinely kind of
make contributions to very horrible alignment in a delicate way, which for all intents and
purposes is quite significant.
As I perform those workouts, my heart rate has risen, my breathing has changed, my energy
level has increased, my coordination has improved, sweat is produced, my muscles are
contracting, and my body composition is changing. Flexibility training, often known as stretching,
is supposedly a pretty physical activity intended to improve the range of motion (ROM) and
suppleness of your muscles and joints. At least, that’s what they thought. Contrary to popular
assumption, stretching exercises can improve muscle suppleness and flexibility in a way that is
unquestionably of the utmost importance. Reduced muscular Tension: Flexibility training is an
extremely important means of reducing muscular tension. Improved Posture: Using the
available resource of traditional stretching, you can achieve a variety of postures that are more
attractive.

APPLICATION:

ACTIVE FLEXIBILITY

The ability of strong tissues to stretch and lengthen while still being actively engaged
and under control is referred to as active flexibility. In other words, physically active flexibility
mainly combines flexibility (the ability of muscles and joints to genuinely undergo a variety of
kineticism) with strong electricity and control. Active flexibility is distinct from highly passive
flexibility, which, in their minds, involves the stretching of muscles and joints using external
forces like gravity or a partner. With active flexibility, a person actually uses their own muscles
to actively move a beautiful joint across its range of kineticism while maintaining control and
stability, which is incredibly important.

EXAMPLES:

1.)
2.)

3.)
PASSIVE FLEXIBILITY

Passive flexibility refers to the range of action that can kind of be completed in a very joint or
a collection of joints except the help of muscular contraction, definitely contrary to popular belief.
Passive flexibility basically is actually decided by essentially means of the extensibility of the
muscles, tendons, ligaments, and different connective tissues surrounding a for all intents and
purposes joint in a subtle way. Passive flexibility definitely is necessary for more than a few
activities and sports activities that definitely require a fairly large range of motion, for all intents
and purposes such as dance, gymnastics, martial arts, and yoga in a subtle way. Regular
stretching workout routines aimed at enhancing sort of passive flexibility can steadily kind of
extend the extensibility of the muscle groups and connective tissues, permitting for much higher
particularly joint mobility and flexibility in an actually major way.

EXAMPLES:
1.)

2.
3.)

DYNAMIC FLEXIBILITY

Dynamic flexibility refers to the ability of a joint or a series of joints to move through a full
range of motion in a fluid and controlled manner during dynamic or active movements. It
involves the muscles, tendons, and connective tissues working together to allow smooth and
efficient movement.

Dynamic flexibility is important for various activities and sports that require agility, speed,
and quick changes in direction. It allows individuals to perform movements with ease and
reduces the risk of injuries. Activities such as running, jumping, kicking, and throwing often
require dynamic flexibility to generate power and maintain proper form.
 To improve dynamic flexibility, it is necessary to incorporate dynamic stretching
exercises into your fitness routine. Dynamic stretches involve moving parts of your body through
a full range of motion in a controlled manner. Unlike static stretching, where you hold a stretch
for an extended period, dynamic stretching involves continuous movement.

Examples of dynamic stretches include leg swings, arm circles, walking lunges with a
torso twist, high knees, and butt kicks. These exercises help warm up the muscles, increase
blood flow, and improve the elasticity of the muscles and tendons, enhancing dynamic flexibility.

It's important to note that dynamic flexibility should be developed in conjunction with
other components of fitness, such as strength, cardiovascular endurance, and coordination. A
well-rounded fitness program that includes a combination of strength training, cardiovascular
exercise, and dynamic stretching can help improve overall physical performance and reduce the
risk of injuries.

EXAMPLES

1.)
2.)

3.)
BALLISTIC TRAINING

Ballistic training categorically is a form of exercising that essentially fixates on fairly explosive
actions and maximal vigor output. Plyometric exercises: These exercises literally contain
expeditious, explosive moves like leap squats, box jumps, and depth jumps, definitely contrary to
popular credence. Olympic hoists: Exercises such as the for all intents and purposes clean and jerk
and authentically snatch are performed with maximal force and pace to essentially carry a barbell
from the ground to overhead in a subtle way. Kettlebell swings: This exercising entails swinging a
kettlebell between the legs and the utilization of the hips and glutes to for all intents and purposes
engender power and momentum in a subtle way. Sprinting and jumping exercises: Activities like
sprints, bounding, and depth jumps fixate on remotely explosive decrease body power in a for all
intents and purposes major way. It’s kind of is endorsed to work with an eligible power and
conditioning genuinely authoritatively mandated or coach when incorporating ballistic exercises into
genuinely your training routine.

EXAMPLES:

1.)
2.)

3.)
ACTIVE ISOLATED TRAINING

Active Isolated Training (AIT) is a method of exercise that particularly focuses on dynamic
stretching and strengthening of unique muscular tissues or muscle groups, particularly contrary to
popular belief. The core precept of actually Active Isolated Training is the use of short, isolated
movements to aim character muscle tissues while minimizing the involvement of one-of-a-kind
muscle groups. The pretty key traits of fairly Active Isolated Training include: Active movement:
Unlike fairly static stretching the location you basically keep a stretch for an extended period, AIT
includes actively shifting via a range of motion. Isolation: AIT basically focuses on sort of particular
muscular tissues or muscle groups, permitting for a much higher unique and targeted workout.
Controls really fluctuate in motion: AIT emphasizes managed moves inside a kind of unique range,
usually two seconds per repetition, which is fairly significant. Benefits of pretty Active Isolated
Training may additionally encompass extended flexibility, prolonged differ of motion, for all intents
and purposes more suitable muscle coordination, and multiplied circulation in a sort of major way.
It's fundamental to literally be aware that before starting any new exercise program, it kind of is really
helpful to consult with a licensed health generally professional or healthcare employer to specifically
make sure that it literally is splendid for your particular individual essentially needs and goals in a
subtle way.

EXAMPLES:
1.)
2.)

3.)
ISOMETRIC TRAINING

Isometric schooling definitely is a kind of electricity coaching that consists of static

muscle contractions, the neighborhood the muscle dimension mostly remains actually constant
in a generally major way. Instead of transferring the joints with the aid of a variety of movement
like in generally common weightlifting exercises, isometric exercise routines include conserving
a kind of characteristic or resisting pressure besides any seen movement, particularly contrary
to popular belief. Isometric workout routines can intend to sort of unique muscle businesses or
work a couple of muscle tissues simultaneously, which generally is fairly significant. Benefits of
Isometric Training: Increased Strength: Isometric teaching can specifically enhance muscular
strength, generally in the unique basically joint angles used at something of the exercises in a
for all intents and purposes big way. Joint Stability: Isometric exercising routines can beautify for
all intents and purposes joint steadiness through strengthening the muscle agencies and
tendons surrounding the sort of joint in a fairly major way. Time Efficiency: Isometric exercising
routines can generally be performed quickly, and given that they kind of do not generally require
a lot of equipment, they can be barring problem protected into a busy schedule, sort of contrary
to popular belief. Mental Focus: Isometric workout routines require a particularly intellectual
middle of activity and hobby to preserve a actually specific function or stand up to a force in a
subtle way.

EXAMPLES:

1.)
2.)

3.)