- What different kinds of stretching are there?
Answer: There are various types of stretching including PNF, Ballistic, Static and Passive stretching.
They are all of use in different circumstances, although the most commonly used is Static Stretching.
Static:
This is where the muscles are gradually eased into the stretch position. This position is then held still so the muscle has to increase in length. The optimum time for this type of stretch is usually about 30 seconds. However, often 10 - 15 seconds is advised if time is an issue. This can be repeated several times.
Ballistic:
Ballistic stretching involves quick movement into a stretch position (like a controlled bounce). It is sometimes carried out where an activity is explosive or the muscles have to rapidly move into this position (like Hurdles for example). It can be VERY harmful if not carried out correctly or under supervision. Starting the movement at half speed can help. A good warm up is required.
Passive:
Usually carried out with a partner, passive stretching allows all other muscle groups to relax at the same time. A good mutual understanding of techniques is required from the partner so that injury does not occur through over enthusiastic pushing from the partner!
PNF: Proprioceptive Neuromuscular Facilitation (PNF) techniques - (another one that requires a sound knowledge of technique.)
1. Move into the stretch.
2. A partner helps you hold the stretch position.
3. Push against your partner by contracting the "antagonistic" muscles for 6 to 10 seconds and then relax.
4. Partner moves the stretch slightly further.
5. Repeat this from 2 onwards several times.
Static methods are the most common and produce far fewer injuries. If in doubt, use static methods until you have looked further into the other forms.
- Could you explain the shapes of the body if you have a mesomorph, ectomorph and endomorph shaped body.
Answer: These terms sound technical but the explanations are fairly simple.
Each term represents the extreme of a particular body shape and we call them "Somatotypes". The characteristics of each one are as follows:
Mesomorph
This body type is angular with broad shoulders and narrow hips (or "wedge-shaped"). A mesomorph is well muscled and have little body fat.
Endomorph
An endomorph is usually "round-shaped" with narrow shoulders, can have a high proportion of body fat and wide hips.
Ectomorph.
An ectomorph is thin with narrow hips and shoulders and very little body fat or muscle.
The story doesn't finish there though. In real terms, a person is not usually just one somatotype. There is a sliding scale between all three. For example, an athlete such as Lennox Lewis, the boxer is very broad and very muscled, although he also has more body fat than many other boxers. This means that he is higher in "mesomorphy" than he is "endomorphy" but higher in endomorphy than he is in "ectomorphy". Another example is the athlete Paula Radcliffe who is very slim with low body fat but has some degree of muscularity. This means she is higher in "ectomorphy" than "mesomorphy" but higher in mesomorphy than endomorphy.
You can estimate a persons somatotype (like I just did), but it can also be worked out accurately by taking various body measurements and using a formula
- What does the term 'oxygen debt mean?
Answer: One definition of oxygen debt is "where the demand for oxygen is greater than the supply". In practical terms this means that your body is working hard, you are breathing in a lot of oxygen but you cannot absorb enough to cope with the level of activity. If this happens, your body is mainly utilising the anaerobic system and as a result, lactic acid builds up causing soreness and fatigue in the muscles. This system can only be sustained for about 60 seconds before severe fatigue sets in and you would have to recover. The amount of oxygen "owed" to the body in order to recover is called the oxygen debt.
An example of this is if you run a hard race like the 400 metres where you start and finish using mainly the anaerobic systems. Soreness and fatigue sets into the muscles (lactic acid build up) and you need to "repay" your body with oxygen after the race in order to recover. |
