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1.    Describe the difference among ballistic, static, and PNF stretching techniques.

Jun 28th, 2015

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Static stretching:

The most well-known stretching procedure, static stretching is executed by extending the focused on muscle gathering to its maximal point and holding it for 30 seconds or more.

There are two sorts of static extends:

Active: Added power is connected by the person for more prominent force

Passive: Added power is connected by an outer power (e.g., accomplice or assistive gadget) to build force.

Ballistic stretching:

This kind of stretching is commonly utilized for athletic bores and uses rehashed skipping development to extend the focused on muscle bunch. While these ricocheting developments generally trigger the stretch reflex and may bring about expanded danger for harm, they can be securely performed if done from low-speed to high-speed and went before by static stretching.

PNF stretching:

This stretching procedure profits by the utilization of autogenic and equal hindrance, and incorporates three sorts of systems:


Perform an aloof 10-second prestretch.

Hold and oppose power connected by the wellness expert, creating an isometric constriction in the objective muscle bunch, for six seconds.

Unwind the muscle bunch and permit a uninvolved stretch; hold for 30 seconds to expand scope of movement (ROM).

There ought to be a more prominent stretch amid this last stage because of autogenic restraint.


Perform an inactive 10-second prestretch.

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Jun 28th, 2015

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