The Army Training System - AskTOP

BALLISTIC STRETCHINGBallistic, or dynamic, stretching involvesmovements such as bouncing orbobbing to attain a greater range ofmotion and stretch. Although thismethod may improve flexibility, itoften forces a muscle to stretch too farand may result in an injury. Individualsand units should not use ballisticstretching.FITT FactorsCommanders should include stretchingexercises in all physical fitnessprograms.The following FITT factors applywhen developing a flexibility program.Frequency: Do flexibility exercisesdaily. Do them during the warm-upto help prepare the muscles for vigorousactivity and to help reduce injury.Do them during the cooldownto help maintain flexibility.Intensity: Stretch a muscle beyond itsnormal length to the point of tensionor slight discomfort, not pain.Time: Hold stretches for 10 to 15 secondsfor warming up and coolingdown and for 30 seconds or longerto improve flexibility.Type: Use static stretches, assumedslowly and gradually, as well as passivestretching and/or PNF stretching.Warm-Up and Cool-DownThe warm-up and cool-down arevery important parts of a physicaltraining session, and stretching exercisesshould be a major part of both.THE WARM-UPBefore beginning any vigorousphysical activity, one should preparethe body for exercise. The warm-upincreases the flow of blood to themuscles and tendons, thus helpingreduce the risk of injury. It alsoincreases the joint’s range of motionand positively affects the speed ofmuscular contraction.A recommended sequence of warmupactivities follows. Soldiers shoulddo these for five to seven minutesbefore vigorous exercise.• Slow joggin-in-place or walkingfor one to two minutes. This causesa gradual increase in the heart rate,blood pressure, circulation, and increasesthe temperature of the activemuscles.• Slow joint rotation exercises (forexample, arm circles, knee/anklerotations) to gradually increase thejoint's range of motion. Work eachmajor joint for 5 to 10 seconds.• Slow, static stretching of the musclesto be used during the upcoming activity.This will "loosen up" musclesand tendons so they can achievegreater ranges of motion with lessrisk of injury. Hold each stretchposition for 10 to 15 seconds, anddo not bounce or bob.• Calisthenic exerciese, as describedin Chapter 7, to increase the intensitylevel before the activity or conditioningperiod.• Slowly mimic the activities to beperformed. For example, lift alighter weight to warm-up beforelifting a heavier one. This helpsprepare the neuromuscular pathways.The warm-up warms themuscIes, increasing theflow of blood andreducing the risk ofinjury.4-2