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Study Notes
- PNF stretching is a technique to increase flexibility
- It involves muscle spindles and GTOs to prevent damage to muscles and tendons
- Personal trainers use PNF stretching to help clients improve their range of motion
- There are three main types of PNF stretching: CR, HR, and CRAC
- Autogenic inhibition and reciprocal inhibition are two processes involved in PNF stretching
- Three to six sets per muscle group are recommended, with progressive stages increasing the range of movement
- The targeted muscles contraction should only last from 6 to 10 seconds at a time
- An individual should work at around 20%-30% subjective muscle contract intensity and build up to 100% over time
- PNF differs from Muscle Energy Techniques (MET) in terms of the percentage of muscle contraction used
- PNF stretching can be learned through personal trainer courses.
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