What is static stretching?

Static stretching holds a muscle at the end of its range, without movement, for about 10 to 30 seconds. Active static stretching uses the performer's own muscles, while passive stretching uses a partner or equipment.

Give an advantage and a disadvantage of static stretching.

Static stretching is simple and safe and steadily improves range of movement. Long static stretches just before activity can briefly reduce power and speed.

What is PNF stretching?

PNF, proprioceptive neuromuscular facilitation, combines stretching with an isometric contraction of the target muscle. The contract-relax method is the commonest form.

Give an advantage and a disadvantage of PNF stretching.

PNF produces the largest gains in range of movement of the stretching methods. PNF needs a trained partner and can cause a strain if the contraction is too forceful.

How does PNF stretching increase range of movement?

The muscle is stretched, then contracted isometrically for about 10 seconds against a partner. The contraction inhibits the stretch reflex, so the muscle relaxes and stretches further.

Edexcel A-Level Physical Education 9PE0

The Musculo-Skeletal System

Topic overview Muscles, bones and movements of the upper body Muscles, bones and movements of the lower body and trunk Contraction types and the stretch-shortening cycle Muscle roles and the acute response to a warm-up

Levers, Newton's Laws and Stability

Topic overview Lever systems in the body Mechanical advantage and disadvantage of levers Newton's laws of motion and force calculations Centre of mass and stability

The Respiratory System

Topic overview Structure of the airways and alveoli The mechanics of breathing Gas exchange, partial pressure and diffusion Lung volumes and capacities

The Cardiovascular System

Topic overview Heart structure and the conduction system Blood vessels, circulation and vascular shunting Heart rate, cardiac output and bradycardia Exercise responses and the effects of an unhealthy lifestyle

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Topic overview Muscle fibre types and their characteristics Motor units, recruitment and gradation of contraction Muscle structure and the sliding filament theory Neuromuscular transmission and the response to warming up

Adaptations to Training

Topic overview Heart and lung adaptations to training Muscle and bone adaptations to training Nervous system and muscle fibre adaptations

Energy Systems

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Topic overview Talent identification programmes in the UK The pathway from novice to elite performer East German and Australian influences on UK sport

Participation and the Health of the Nation

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Training Methods and Periodisation

Flexibility, resistance, plyometric and SAQ training

3 things to know
Component 1

Overview

Static, ballistic and PNF stretching, free weights and machines, parachutes and pulleys, assisted training, plyometrics for a volleyball player, SAQ training for a rugby player, and functional stability training.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Key term

What is ballistic stretching, and what are its benefit and risk?

Key term

How do resistance methods such as parachutes and pulleys develop a sprinter?

Key term

What is functional stability training, and how does it benefit a performer?

Questions from this subtopic

Each one with the model answer underneath.

1
What is static stretching?
Model answer
Static stretching holds a muscle at the end of its range, without movement, for about 10 to 30 seconds. Active static stretching uses the performer's own muscles, while passive stretching uses a partner or equipment.
2
Give an advantage and a disadvantage of static stretching.
Model answer
Static stretching is simple and safe and steadily improves range of movement. Long static stretches just before activity can briefly reduce power and speed.
3
What is ballistic stretching, and what are its benefit and risk?
Model answer
Ballistic stretching uses bouncing or swinging movements to push a limb beyond its normal range. The method mimics fast actions such as a martial arts kick. The stretch reflex can cause a strain, so it suits only experienced performers.
4
What is PNF stretching?
Model answer
PNF, proprioceptive neuromuscular facilitation, combines stretching with an isometric contraction of the target muscle. The contract-relax method is the commonest form.
5
Give an advantage and a disadvantage of PNF stretching.
Model answer
PNF produces the largest gains in range of movement of the stretching methods. PNF needs a trained partner and can cause a strain if the contraction is too forceful.
6
How does PNF stretching increase range of movement?
Model answer
The muscle is stretched, then contracted isometrically for about 10 seconds against a partner. The contraction inhibits the stretch reflex, so the muscle relaxes and stretches further.

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