Stretching Dynamic Vs. Static Stretching Term Paper

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Static stretching could be used as part of a warm-up for training (Campbell 2007). Static stretching is thought to more directly enhance the athlete's flexibility in the long run, but it is less useful in acting as an aid towards immediate performance or increasing the body temperature of the athlete.

The age and fitness goals of the athlete will also determine what method of stretching should be selected or emphasized. "Adults ages 21 to 45 with tight hamstrings also get the best results from static stretching with 30-second stretch-hold positions. Researchers report that static stretching is two times more effective than dynamic range of motion (DROM) for this group of non-competitive athletes" (Campbell 2007). The slower pace of static stretching may help the athletes focus on their problem areas before engaging in exertion, and it is less important that these athletes quickly engage in an athletic bout, as they are non-competitive. Furthermore, there may be less of a tendency to get injured, not during the athletic practice, but while stretching, in static stretching. It should be stressed that even dynamic stretching should be performed slowly. Once again one must keep in mind the advice that any type of warm-up, regardless of the athlete's level of physical fitness, should be eased into -- in other words, start with slow arm swings, if you are using dynamic stretching to perform to your maximum potential before a basketball game and gradually increase the intensity and speed.

However, researchers also have found "that athletes should not perform prolonged static stretching before the big game or a key practice session because this slows muscle activation for around an hour afterwards" because it presumably lengthens athletes' skeletal muscles (Campbell 2007). Although such lengthening is thought to be one of the benefits of static stretching in terms of the overall health of the athlete on one hand, much like lifting weights, although a useful fitness component, this muscle lengthening is not immediately a benefit before conducting an intense workout or engaging in competition.

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While lifting weights increases strength, an important part of athletic prowess, the tiredness that ensues immediately afterwards will not help during a competition. This is also true of the flexibility and muscle lengthening enhancement component of static stretching. Many athletes will use static stretching after a competition or even a strenuous workout as part of the 'recovery' process, and use dynamic stretching beforehand, as both a warm-up and also a way to sharpen the skills used during such efforts. Static strengthening with its beneficial muscle elongation may also be used to its maximum potential after a workout, rather than before, as the muscles are warmer.

This means debate between static and dynamic stretching is not a competition, much as some trainers might like to make it seem. It is a question of who, what, and when. For non-competitive athletes who are likely to be weekend warriors and rush into exercise at a quick intensity with tight muscles, forcing them to perform slower static streches may be best. For competitive athletes, dynamic stretching pre-competition is essential, to avoid the slowing effect of muscle elongation. What are the athlete's goals -- to enhance reflexes and blood flow to the joints, dynamic stretching is superior, while long-term building of flexibility requires static stretching. And in regards to when, before a workout for many athletes, dynamic stretching may be superior, while afterwards static stretching may provide the idea time for a cool-down. Thus, when discussing the pros and cons of static and dynamic stretching, both have pros and cons in different scenarios and for athletes with different levels of fitness.

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