NASM Flexibility Training : Active Flexibility
Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Active Flexibility helps to correct imbalances from strength training.
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.
Flexibility increases 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
Active Flexibility helps the body create more strength
Programming is designed to bring muscles to their proper Length Tension Relationships afterTraining
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
- Higher Force Velocity Curves – A muscles ability to produce force from a different resting positions.
Active Flexibility enables the body to safely progress through the OPT Model
Active Flexibility combines Active Self Myofascial Release (SMR), and Active Isolated Stretches
Programming Includes and is designed to
- Increase flexibility and over time improve range of motion
- Improve Tensile Strength of Soft Tissue (improves extensibility of muscles, tendons, fascia, ligaments) To get maximum range of motion using reciprocal inhibition
Active Isolated Stretching allows the agonist and synergistic muscles to move limbs through the maximum range of motion while stretching the antagonist muscle groups