NASM Flexibility Training : Dynamic Stretching

NASM Flexibility Training : Dynamic Stretching

Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Dynamic Stretching progresses and enables the body to pass on to higher levels of training.

Dynamic Flexibility and Stretching are an integral part of performance enhancement for any athletic training program.

According to NASM, the biggest source of injury from training comes from repetitive movements.

Flexibility training is a pillar of fitness and needs to be apart of any strength training regiment.


Dynamic Stretching maximises potential for full body strength

By increasing our soft tissue range of motion, we enable our bodies to be able to gain more muscle.

Strength training a bigger range of motion translates to an increase in motor recruitment throughout the whole body.

Having a larger frequency of motor recruitment enables higher peak force production.


Flexibility Training Knowledge :

Flexibility is the extensibility of the soft tissue surrounding a joint and it’s ability to move through it’s range of motion.

In order to get more flexibility, it is important to know the types of joints in the body.


A joint is a point of articulation between limbs of the body

Proper extensibility of the soft tissue surrounding the joints allows for proper range of motion.

An altered joint structure can also inhibit proper range of motion

The Dynamic Flexibility Phase is the last phase of Flexibility training, solely focusing on maximizing Neuromuscular efficiency.


Dynamic Stretching helps the body create more strength

Programming is designed to bring muscles to their proper Length Tension Relationships after Training

Having Proper Length Tension relationships ensures

  • Proper movement (improper movement causes, inflammation, pain, further muscular imbalance, premature soft tissue, nervous system, joint and eventually skeletal deterioration)
  • Proprioception – Cumulative sensory input from the mechanoreceptors to the nervous system
  • Motor learning – The nervous system’s ability to learn how to control synergistic kinetic chains
  • Maximum Force Velocity Curves – A muscles ability to produce force from a different resting positions.

Dynamic Stretching Flexibility enables the body to safely progress to Phase VI of the OPT Model

Functional Flexibility combines Active Self Myofascial Release (SMR), and Dynamic Stretches

Dynamic Stretching uses Rate Force Production(HMS Human Movement System) or movement to bring joints and limbs to through the maximum range of motion.

Reciprocal Inhibition is an effective tool to maximise soft tissue extensibility

Programming Includes and is designed to

  • Maximise Neuromuscular Efficiency
  • Maximize flexibility and range of motion
  • Maximise Tensile Strength of Soft Tissue (improves extensibility of muscles, tendons, fascia, ligaments) To get maximum range of motion 

Dynamic Stretching enables the body to maximise strength, power, stability, agility, and coordination

If there are any minor Postural Distortion Patterns Regression to Dynamic or Active SMR is recommended before proceeding. Having tight muscles is common during intense training.

If the Postural Distortion Patterns are due to Adhesion or Scar Tissue, or other Muscular Imbalances, it is recommended to regress to Active Isolated Stretching, or Static Stretching to prevent serious injury.

Dynamic Stretching can only be practiced if there is no multi-planar soft tissue extensibility

Multi-Planar Soft Tissue Extensibility – is the ability to stretch a limb through the entire range of motion without impedance


Stretching is the key to power, there are many different ways to stretch.

This MMA QiGong Style Workout Trains Both Dynamic Flexibility and Power

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

One thought on “NASM Flexibility Training : Dynamic Stretching

  • January 28, 2017 at 12:16 am
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    You actually mentioned this exceptionally well.

    Reply

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