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Fitness Training by Stephanie Turner

Chicago Personal Training

Thursday, May 5, 2011

Active vs Passive Stretching

Active vs Passive Stretching

Many of you have asked me about the benefits of stretching. As I went through the MAT internship I learned more about what actually happens to the muscles as you do passive stretching as most people do. Passive stretching is when you force the muscle into position without using the muscle to actually get itself into position. This type of stretching typically shuts down the muscle. Another way to stretch is active stretching (my preference). Meaning you are moving the muscles into position yourself without an applied force.

Does this all seem foreign to you? If so, you're not alone. I found this video that is a must see for anyone who stretches. The video explains activation of the muscle with the typical quadricep stretch. They use the rectus femoris which is one of your quadricep muscles as an example. Check it out!
EMG on Rectus Femoris after Muscle Activation Techniques applied
EMG on Rectus Femoris after Muscle Activation Techniques applied

Posted by Stephanie Turner at 3:23 PM

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Stephanie Turner
One of the top fitness trainers in Chicago for ten-plus years. With eight years of personal training and management experience at one of the Gold Coast’s most exclusive clubs, Stephanie started her own business in 2004. She moved to the city in 1993 to attend DePaul University on a tennis scholarship and graduated in 1997 with degrees in Fitness Management and Athletic Training. During her years at DePaul, she was on the Great Midwest All Conference Team, DePaul Athletic Board, Conference USA Student-Athlete Advisory Committee and Captain of the Women’s Tennis Team for two years. Starting at a young age playing competitive tennis, health and fitness have always played a significant role in Stephanie’s life. Her goal with each client is to provide guidance to a healthy and active lifestyle... and when they are committed to feeling fit and staying fit, she knows she's acheived success. Stephanie has worked with both professional athletes and the general public, focusing on such things as: sports-specific training, sports rehabilitation, Muscle Activation Techniques, bridal fitness, pre/post partum training, weight loss, marathon training, scoliosis and arthritis.
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Workout of the Week

Workout #1

Ski Slide (or side shuffles) for 45 sec. to 1 min.
Plank Ups on slide board or climbers (10-20 reps)
Front Raise with yellow or green band (12-15 reps)
Reverse Fly prone on stability ball (12-15 reps)

Forward Walking Lunge with 1 Arm Shoulder Press (30 reps total/15 each side)
Low to Hi Cable Rotation (12 reps each side)
Lower Abdominal Twists (15-20 reps each side)
Overhead Rope Tricep Extensions on Stability Ball (12-15 reps)
Tricep Pushdowns w/ Bar (12-15 reps)

Push Ups on Bosu (10-15 reps)
Reverse Crunches on Ground (15-25 reps)
Medicine Ball Stretch Back Crunches on Stability Ball (15-25 reps)
Side Plank Holds (20-45 sec. each side)

Repeat each circuit 3 times

Workout #2

Alternating Arm Cable Chest Press (30 reps total)
Oblique Crunches on Bosu (20-30 reps)
Reverse Lunge/One Arm Shoulder Press Balance (12-15 reps each side)
Jump Rope (1 min)
Reverse Grip Lat Pulldown (12-15 reps)
Seated Leg Curl (12-15 reps)
Single Arm Bent Over Row on 1 leg (12 reps each side)
Seated Adductor Machine (12-15 reps)
Bicycle Abs with Upper Body Twist (20-30 reps)
Prone Glute Extensions on Ball or floor (15 reps each side)

Repeat 3 times

Workout #3

Single Leg Squat Shoulder Press (12-15 reps each side)
V-ups (15-20 reps)
Side Walks w/ Circle Band (15 walks each side)
Rope or Wide Grip Cable Row (12-15 reps)
Step Ups (45-60 secs.)
Side Planks w/ Hip Lift (12-15 each side)
Incline Dumbell Chest Press (12-15 reps)
Alternating Forward/Side Lunges (8-10 reps each side)
Lower Abs Scissors (20-30 reps)
Single Arm Rope Tricep Extension (12-15 reps each side)
Cable Bicep Curls with Bar (12-15 reps)
Squat or Box Jumps (12 reps)

Repeat 3 times

Workout #4

Alternating Cable Chest Press (12-15 reps)
Bent Over Dumbell Row (12-15 reps)
Plie Squats (15 reps)
Decline Crunches on the Bosu (20-25 reps)
One Arm Lateral Raise on One Leg (or balance on 1/2 foam, 12 reps)
Lunge Jumps (16 reps)
Side Bends on Ball or machine (15 reps each side)
Lat Pulldown on Ball (12-15 reps)
Dumbell Tricep Kickbacks (12-15 reps)
Lateral Jumps touching cones or ground (20 reps)
Bicep Curl with One Arm Hold (12 reps each side)

Repeat 3 times

Workout #5

Single Arm Chest Press on the Ball (10-15 reps)
Alternating Oblique Crunches on Ball (20-30 reps)
Single Leg Squats touching ground (10-15 reps each side)
Pull-ups (10-15 reps)
Cable Low Row (10-15 reps)
Jump Rope (1 minute)
Alternating Reverse Lunges w/ Bicep Curl (20-30 reps)
Push-ups (12-15 reps)
Prone Leg Curl (10-15 reps)
Single Leg Press (10-15 reps)

Repeat 3 times

Workout #6

Squat Shoulder Press (15 reps)
Ball Crunches (15-25 reps)
Seated Row (15 reps)
Alternating Side Lunges (30 total)
Dumbell Chest Fly on ball (15 reps)
Plank Hold (30-60 secs)
Overhead Rope Tricep Extension (15 reps)
Hammer Bicep Curls on Bosu (15 reps)
Walking Lunges (30 total)
Pilates 100s

Repeat 3 times







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