NASM Flexibility Training : Active Isolated Stretching

NASM Flexibility Training : Active Stretching

Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Active Isolated Stretching 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 Stretching 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 Stretching enables the body to safely progress through the OPT Model

Active Stretching combines Active Self Myofascial Release (SMR), and Active Isolated Stretches

Although Active Isolated Stretching reduces performance, it decreases the likelihood of injury. Better safe than sorry.

Active Isolated stretches incresae MotoNeuron excitability creating reciprocal inhibition to the antagonist muscle group being stretched.

This reaction helps soft tissue around the limb to release and allows for optimal range of motion.

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 AIS the process of using agonist and synergistic muscle groups dynamically through its range of motion

Active Isolated Stretching is designed to restore and benefit

  • Soft Tissue, Fascia, Muscles, Tendons, Ligaments
  • Nervous System (Central and Peripheral)
  • Lymphatic System – AIS helps to remove inflammation throughout the body mainly the Lymphatic System. This is critical after exercise to prevent stagnation of toxic residue from accelerated cellular respiration.
  • Increase Beneficial Endocrine Hormone Production

Long Term Benefits of Active Isolated Stretching

  • Improved Bone Density
  • Enhanced Efficiency of Cardiorespiratory, Cardiopulmonary System Increased VO2MAX, Enhanced Nutrient Absorption, Lowered Heart Rate, Lowered Blood Pressure
  • Benefits to the Endocrine System – Better Sleep Patterns,
  • Better Body Composition – Increased Metabolic Rate, Increased Lean Muscle Mass, Decreased Body Fat
  • Increased Soft Tissue Extensibility and Improved Range of Motion – Soft Tissue Tensile Strength of Muscles, Tendons, Ligaments, Fascia, Nervous System
  • Improved Muscular Endurance

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

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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.

7 thoughts on “NASM Flexibility Training : Active Isolated Stretching

  • January 15, 2017 at 6:44 am
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    I stretch before and after a workout

    Reply
  • January 22, 2017 at 8:55 pm
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    having a good range of motion helps my lifting technique

    Reply
  • January 23, 2017 at 3:09 am
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    flexibility is it’s own kind of strength

    Reply
  • January 24, 2017 at 2:27 am
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    great info!

    Reply
  • January 28, 2017 at 12:15 am
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    Thanks! Good stuff!

    Reply
  • February 5, 2017 at 9:22 pm
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    this article has a lot of valuable information

    Reply
  • February 7, 2017 at 10:01 pm
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    stretching after a workout can be painfull

    Reply

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