What is proprioceptive neuromuscular facilitation (PNF)?

PNF is a partner-assisted stretch in which the stretched muscle is contracted isometrically, then relaxed. The muscle can then be stretched further.

Describe the stages of PNF stretching.

The partner first moves the limb to the limit of its range. The performer contracts the stretched muscle isometrically for about 10 seconds, then relaxes while the stretch is increased.

What is dynamic stretching?

Dynamic stretching takes joints through their full range with controlled, repeated movements. Walking lunges and leg swings are examples.

OCR A-Level Physical Education H555

Skeletal and Muscular Systems

Topic overview Shoulder, elbow and wrist joints and muscles Hip, knee and ankle joints and muscles Planes of movement, muscle roles and contractions Analysing movement in sporting actions Motor units and muscle fibre types

The Cardiovascular System

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The Respiratory System

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Strength and Flexibility Training

Flexibility training methods and adaptations

3 things to know
Component 01

Overview

Static and passive stretching, PNF and its stages, dynamic stretching in a sprint warm-up, ballistic and isometric stretching, when to stretch, and how muscles and connective tissues adapt.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Key term

Why does PNF produce greater gains in range than static stretching?

Key term

Describe static stretching.

Key term

What is passive stretching?

Questions from this subtopic

Each one with the model answer underneath.

1
Describe static stretching.
Model answer
Static stretching lengthens a muscle to the point of mild resistance and holds the position. A stretch is typically held for about 10 to 30 seconds.
2
What is passive stretching?
Model answer
Passive stretching takes a joint beyond its active range using an external force. A partner, gravity or a band provides the force.
3
What is proprioceptive neuromuscular facilitation (PNF)?
Model answer
PNF is a partner-assisted stretch in which the stretched muscle is contracted isometrically, then relaxed. The muscle can then be stretched further.
4
Describe the stages of PNF stretching.
Model answer
The partner first moves the limb to the limit of its range. The performer contracts the stretched muscle isometrically for about 10 seconds, then relaxes while the stretch is increased.
5
Why does PNF produce greater gains in range than static stretching?
Model answer
The isometric contraction stimulates the Golgi tendon organs. The Golgi tendon organs then inhibit the stretch reflex, so the muscle relaxes further. The effect is called autogenic inhibition.
6
What is dynamic stretching?
Model answer
Dynamic stretching takes joints through their full range with controlled, repeated movements. Walking lunges and leg swings are examples.

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