Using controlled movements or speed to reach ROM. This method focuses more on muscular effects. Proprioceptive Neuromuscular Facilitation (PNF): Known in Brazil as
Para planejar um treino eficaz, é preciso entender como a intensidade e o objetivo variam entre as duas técnicas: flexibilidade alongamento e flexionamento dantas pdf
, this technique uses the interaction between muscle spindles and Golgi tendon organs to achieve maximum ROM. Important Considerations for Practice Pain vs. Stretching: Dantas emphasizes that pain is not physiological Using controlled movements or speed to reach ROM
| Phase | Method | Duration | | :--- | :--- | :--- | | | Light aerobic activity to increase tissue temperature | 5–10 min | | 2. Alongamento Inicial | Gentle dynamic stretches (leg swings, arm circles) | 5 min | | 3. Flexionamento | Active, slow movement to the end-range using muscle strength alone (e.g., supine straight-leg raise without strap) | 10–15 reps per side | | 4. Alongamento Final | Passive static stretching to cool down | 5–10 min | Important Considerations for Practice Pain vs
Para alcançar ou manter essa capacidade, Dantas distingue duas formas de trabalho baseadas na intensidade do estímulo Alongamento: Refere-se a exercícios realizados em intensidade sub-máxima
In the field of Physical Education and sports training, the terminology surrounding joint mobility is often used interchangeably, leading to conceptual confusion. The work of Professor Estélio Dantas serves as a primary guide for distinguishing between these concepts. His theoretical framework separates , Stretching , and Flexioning into distinct physiological phenomena, each with specific objectives and methodologies.
Embora não tenha acesso direto ao guia específico de Dantas em formato PDF, supõe-se que um guia com esse enfoque ofereceria instruções detalhadas sobre como executar exercícios de alongamento e flexionamento de forma segura e eficaz. Isso incluiria: