Stretching and Flexibility

You will need:

• access to the internet via a PC, laptop, or mobile device
• access to a pole or hoop is beneficial
• at least 1 student to teach your practical assessment to
• a minimum of 2 hours’ study/training time per week (to complete the course within the 1-year deadline)
• a device to film videos on (mobile phones are allowed)

This course has two main parts to the assessment; a theory assessment and a short video to show your teaching ability.

Flexibility training is probably the least understood of all of the components of fitness. This course will aim to provide you with the knowledge to design and deliver safe and effective flexibility programmes and sessions for your pole and aerial students. We will provide you with information about the benefits and risks of being flexible and of flexibility training. We’ll look at the factors that control flexibility, we will review many of the different methods of flexibility training as well as other techniques designed to improve your range of movement identifying the pros and cons of each and providing advice and guidance on when might be best to use them and who with. Following the science of flexibility, we will focus on where you need to be flexible for pole and aerial hoop training and provide you with everything from warm up routines to specific stretches to improve specific moves and whole body sequences which you can build into flexibility specific class plans. Finally, the course finishes with guidance on stretching with specific populations such as ante-natal clients and hypermobile clients amongst others.

UNIT 1 – DEFINING FLEXIBILITY

• Flexibility and range of movement
• Stretching
• Mobility
• Joint laxity and joint instability
• Muscle tension

UNIT 2 – THE BENEFITS AND RISKS OF BEING FLEXIBLE

• Effects on speed, strength and power
• Effects on endurance
• Effects on dynamic range of movement
• Effects on posture
• Effects on injury risk
• Additional benefits and risks

UNIT 3 – FACTORS AFFECTING FLEXIBILITY

• Controllable factors
• Physical structure
• Uncontrollable factors
• Flexibility and DOMS

UNIT 4 – TYPES OF STRETCHING; The how, when, why, benefits and risks

• Static
• Passive and active
• Maintenance and developmental
• Dynamic
• Ballistic
• PNF (CR and CRAC)
• Active isolation

UNIT 5 – OTHER METHODS TO INCREASE FLEXIBILITY

• Massage
• Foam rollers, balls and sticks
• MET’s and MAT’s
• Yoga
• Tai chi, relaxation and meditation
• Resistance training

UNIT 6 – GUIDELINES FOR STRETCHING

• Official guidelines
• Case studies
• Combining flexibility with CV, core stability and resistance training

UNIT 7 – POSTURAL PROBLEMS AND CORRECTION

• Common postural problems
• Effective stretches to help correct postural problems
• Effective strengthening exercises to help correct postural problems

UNIT 8 – STRETCHING AND FLEXIBILITY FOR POLE AND AERIAL

• A look at the requirements of pole and aerial. Shoulder and upper back flexibility
  ii. Hip flexibility: The splits – square and turned out, box splits, and over-splits
  iii. Back and core flexibility
  iv. Ankle flexibility
  v. High risk exercises
• Developing flexibility for pole and aerial. General warm-up stretching and mobility exercises
  ii. General cool-down stretching exercises
  iii. Stretches for pole – for specific moves and using the pole
  iv. Stretches using the hoop – for specific moves and using the pole
  v. Stretching programmes (suggested class structures for pole and aerial)

UNIT 9 – SPECIAL CONSIDERATIONS

• Flexibility during and after pregnancy
• Stretching with hypermobility
• Developing flexibility after an injury
• Flexibility for desk workers
• Flexibility considerations with age