Introduction
A physical trainer should consider various aspects when training an individual who is unfit. The trainer should incorporate .dynamic stretches in the exercise schedule
Exercise prescription
Dynamic stretching is the active movement of muscle that brings about a stretch but is not transfixed in a particular end position. In dynamic stretching, the individual’s body continues to metabolize the process of stretching. Warming up increases the temperature of the body's muscles thereby preparing the muscles for any form of physical exercise ("Physical Fitness Assessments and Norms for Adults and Law Enforcement - Cooper Institute", 2007). The stretching also increases the metabolism of the individual (Hendrick, 2000). Dynamic stretching is preferred over systemic stretching because it enables the individual to reduce the risk of injury while maximizing their performance.
When an individual first starts dynamic stretching several factors must be considered (Hendrick, 2000). The number of the stretches to be done, the speed of movement of the person’s joints and the time to stretch are all put under consideration. The individual beginner will start with slower movements first that are not forceful (Hendrick, 2000). The individual should avoid increasing the intensity since an injury can occur.
Factors that may cause joint stiffness and how dynamic stretching helps
The cartilaginous and synovial joints should be the most flexible when conducting the physical exercise. Physical injury to a joint and lack of exercise are the contributing factors to joint inflexibility (Hendrick 2000)
The structure of the joint may also cause joint stiffness (Hendrick, 2000). A stiff muscle can bring about a stiff joint. It may be brought about by too much exercise whereby the individual gets muscle contractions that are painful (Moore, & Hutton, 1980).Dynamic stretching enables a person to have a motion on his or her whole joint when first exercising. It will lead to the preparation of the joints and muscles for the physical exercise. Dynamic stretching will help an individual's muscles loosen up, therefore, prevent any pain and injury during exercise.
Recommendations
Dynamic stretching is believed to reduce joint stiffness. For a person who does not engage in exercise, often his or her joints are usually stiff. An individual who has stiff joints due to any one of these factors needs to start stretching and do physical therapy that will improve the flexibility of the joints little by little. Dynamic Stretching should also be done before and after the physical exercise. The individual first training should stretch for a couple of days before engaging in any hard exercise.
References
Hedrick, A. (2000). Dynamic Flexibility Training. Strength And Conditioning Journal, 22(5), 33. http://dx.doi.org/10.1519/00126548-200010000-00010
Housh, Terry J. Housh, Dona J. Devries, Herbert A. (2012). Applied Exercise & Sport Physiology with labs.Scottsdale, Arizona: Holcomb Hathaway, Publishers, Inc.
MOORE, M., & HUTTON, R. (1980). Electromyographic investigation of muscle stretching techniques. Medicine & Science In Sports & Exercise, 12(5), 322-329. http://dx.doi.org/10.1249/00005768-198025000-00004
Physical Fitness Assessments and Norms for Adults and Law Enforcement - Cooper Institute. (2007). Cooperinstitute.org. Retrieved 10 April 2016, from https://www.cooperinstitute.org/pub/products.cfm?actionxm=Detail&item_id=4178
