Laurence E. Holt

Comparative Study of Three Stretching Techniques

This study involved comparison of three techniques for increasing range of motion. Fast stretch (ballistic), slow stretch, and IA-CA, a modified version of proprioceptive neuromuscular facilitation (PNF) were compared using 24 normal male Ss. Controlling for serial order effects, 6 groups of 4 Ss each were administered the treatments, and the differences between pre- and post-exercise measures were observed. Multiple regression analysis indicated the superiority of the IA-CA approach.

Flexibility : a concise guide

CHAPTER 1-STRETCHING TECHNIQUES AND EXERCISE PRESCRIPTIONS xx Yoga xx Slow/static stretching xx Dynamic stretching xx Comparison of slow/static, dynamic and PNF techniques xx PNF variations and effects xx Reversal of antagonists (3S) xx Exercise prescription for 3S xx Summary xx CHAPTER 2-STRETCHING THE MAJOR MUSCLE GROUPS OF THE LOWER LIMB xx Hip extensors xx Hip adductors xx Hip flexors xx Hip inward rotators xx Hip outward rotators xx Plantar flexors xx v CHAPTER 3-STRETCHING THE MAJOR MUSCLE GROUPS OF THE UPPER LIMB xx Shoulder extensors xx Shoulder horizontal adductors xx Shoulder inward rotators xx Wrist flexors xx CHAPTER 4-STRETCHING THE MAJOR MUSCLE GROUPS OF THE TRUNK AND NECK xx Trunk extensors xx Trunk lateral flexors xx Trunk rotators xx Neck quadrant xx CHAPTER 5-ADVANCED 3S STRETCHING EXERCISES FOR FIGURE SKATERS, GYMNASTS, DIVERS AND DANCERS xx Hip adductors (advanced) xx Hip extensors (in flexion) xx Split (adductor-extensor) xx Split (adductor) xx CHAPTER 6-SPORTS, FITNESS AND DANCE APPLICATIONS xx PART 2 - THEORETICAL CHAPTER 7-FLEXIBILITY AND STRETCHING xx Factors that affect flexibility xx Ways to improve flexibility xx Different stretching methods xx When and how to stretch xx When not to stretch xx Training principles xx Summary xx vi CHAPTER 8-MYTHS ABOUT STRETCHING xx Review of reviewsxx Myth 1-Stretching causes injury xx Myth 2-Stretching leads to damage and dysfunction xx Myth 3-Stretching does not prevent injuries xx Myth 4-Stretching does not improve performance xx Myth 5-Stretching has no therapeutic value xx Myth 6-All forms of stretching have similar effects xx Summary xx CHAPTER 9-CLINICAL CONCEPTS AND APPLICATIONS xx Flexibility and range of motion xx Functional flexibility xx Correcting muscle imbalances xx Choosing a stretching method xx Flexibility and traditional Chinese medicine xx Clinical techniques and modalities xx Diabetes mellitus xx Contraindications and precautions xx Final remarks xx CHAPTER 10-THE MECHANISMS OF FLEXIBILITY ENHANCEMENT xx The muscle/fascia/tendon complex xx How 3S works xx A biomechanical explanation xx Theoretical interpretations of neural and tissue adaptations xx Our view of adaptation mechanisms - the fascia hypothesis xx Conclusion xx APPENDIX A-GLOSSARY xx APPENDIX B-APPLIED ANATOMY OF 3S STRETCHES xx APPENDIX C-THE 3S MACHINE xx APPENDIX D - MACHINE AND SOLO 3S EXERCISES xx APPENDIX E - RECOMMENDED EXERCISES FOR SPECIFIC ACTIVITIES xx

Reaction Time, Agility, Equilibrium, and Kinesio-Perceptual Matching as Predictors of Intelligence

The study was designed to determine the predictive validity of 5 kinesio-perceptual (KP) items (dynamic equilibrium, reaction time, agility, static equilibrium, and KP matching) contained in a test battery (KPT) administered to 120 institutionalized retarded children, chronological ages (CA) 8 to 20 yr. When multiple linear regression analysis was used to predict scores on the Wechsler Intelligence Scale for Children (IQ) the multiple correlation was .75 (R2 = .57, p = .001). Knowledge of CA and sex added only 1% to the total amount of IQ variance accounted for. A brief discussion of the conflict between the goals of developmental validation and prediction of intellective criteria was also presented.

Forensic Kinesiology: Foundations of an Interdiscipline for Accident/Crime Investigation

Kinesiology is the study of human movement, and comprises several disciplines, each devoted to a specific aspect of human activity, each with its own set of principles and methods to assess and analyze movement. Forensic kinesiology is the application of kinesiological techniques to accident/crime investigation; specialists in this field can use various tools and procedures to measure, analyze, model, and determine the movement sequences involved in events under investigation. This article will highlight major subdisciplines of kinesiology most relevant to forensics, present the key assessment and analytical tools used by kinesiologists, and demonstrate how both the principles and the practices of kinesiology can be applied to accident/crime investigation.

A Proposed Interdisciplinary Curriculum in Forensic Kinesiology

To meet the ever-increasing demand for expertise in human movement as applied to civil and criminal litigation, both private and public organizations have begun to seek the help of highly trained kinesiology specialists with advanced graduate-level university education and training. This paper will begin by identifying the key elements of the emerging specialization/subdiscipline of forensic kinesiology. Further discussion will outline the requirements for a university-based, graduate-level program designed to prepare students for specialization in forensic kinesiology. Based on this discussion, a proposed interdisciplinary curriculum will be presented.

Advanced 3S Stretching Exercises for Figure Skaters, Gymnasts, Divers, and Dancers

This chapter focuses on advanced stretching exercises for individuals wishing to achieve a high level of flexibility in the region of the hips, particularly figures skaters, gymnasts, divers, and dancers. Appropriate advanced 3S exercises will be presented.

Flexibility and Exercise

Stretching exercises have long been advocated as a means of improving performance, reducing the risk of injury, and facilitating rehabilitation after injury. However, there is conflicting evidence in the literature regarding the possible benefits of flexibility training. In sport, flexibility training programs are largely based on a coach’s or trainer’s opinion, which often derives from personal experience, sometimes in conjunction with a limited or uncritical reading of the literature. The available literature, furthermore, varies widely in quality, from tightly controlled, well-designed experiments to experiments that are poorly constructed and draw unwarranted conclusions. Many published articles violate accepted research standards yet have nonetheless influenced practitioners to form a number of erroneous beliefs.

Stretching the Major Muscle Groups of the Trunk and Neck

In this chapter, we present appropriate stretching exercises for the major muscle groups of the trunk and neck. All four methods (3S, yoga, slow/ static, and dynamic) will be covered for the trunk. For the neck, we recommend a very gentle, active range of motion stretch.

Stretching the Major Muscle Groups of the Upper Limb

In this chapter, we present appropriate stretching exercises for the major muscle groups of the lower limb. All four methods (3S, yoga, slow/static, and dynamic) are covered.

Stretching Techniques and Exercise Prescriptions

Flexibility is similar to aerobic capacity, strength, and neuromuscular endurance in being a trainable fitness parameter. Research into proper exercise prescriptions for slow/static, yoga, and dynamic stretching does not yet exist.1 Even basic guidelines for safe and effective use of these stretching techniques are generally missing. In this chapter, we fill this gap by offering practical guidelines for the use of yoga, slow/static, and dynamic stretching techniques, plus our scientifically based exercise prescription for the reversal of antagonists method (3S), a derivative of proprioceptive neuromuscular facilitation (PNF).