Page 12 - Chapter_12

the limb in this stretch position. — —Stretching exercises should be done at least
— —Push against the partner by contacting the 2 days every week.
antagonistic muscles for 6 to 10 seconds — —The hip flexors, calfs, hair strings and chest
and then take rest. Contraction, the partner muscles usually get tight, so each of these
should resist any type of limb’s movement. can be stretched using different stretching
— —Until the stretching sensation is experienced, exercises.
the partner should move the limb further coorDinative abilitieS—DefinitionS
into the stretch position.
anD typeS
— —Repeat the period step, and then do the
whole process 3 to 4 times again. Definition of Coordinative Abilities
Coordinative abilities are those abilities that
guidelines for how to Develop or improve make a person able to perform different sports
flexibility
related activities properly and efficiently. These
— —Before the ending of puberty the abilities depend on the central nervous system.
development of flexibility should be A few definitions of coordinate abilities are
started. As a person grows in age, the given below:
joint tissues thicken, cartilage decreases 1. In the words of Zimmerman and Nicklish,
and muscle mass also decreases. All these “Coordinative abilities are very important in
together influence a person’s range of initial stage of any sportsman.”
movements.
2. “Coordinate abilities can be defined as
— —Avoid ineffective exercises, as they do not psychometric quality which is based on
help in the development of flexibility.
coordination between central nervous system
— —Warm-up is required before doing flexibility and skeletal muscles.”
exercises in order to avoid overstretching Generally, coordination is known as the
the muscles, which may damage joints or ability to execute and central movements, it is a
ligaments.
salient part of every sport, whether combative
— —Immediate and sudden movements should or individual. For doing splits in gymnastics,
not be done until the muscles warmed-up for throwing a punch in boxing, for kicking
enough. a football, etc., there must be communication
— —Deep and slow breathing will help while between the body parts and desired results.
performing various stretches.
— —For proper development of flexibility, the
exercise should be done 2 to 4 times again.
— —When the exercises require the participation
of a partner, he or she must be learned on
the matter so that stretches are performed
in a right manner.
— —Exercises for comforting the opposite
muscles should also be done after the
stretches.
— —Varying the position in which you stretch is Coordinative abilities in figure skating
a correct idea as the structural orientation
between the muscle fibres and muscle
groups are not similar.

12 Physical Education