Final answer:
The statement about the risks of ballistic stretching and the proper method for average individuals to stretch is true. Static stretching after a proper warm-up is essential to reduce injury risks.
Step-by-step explanation:
The statement that "bouncing" during stretching can damage muscles and that this type of stretching, known as ballistic stretching, should only be used by well-conditioned athletes for specific purposes, while a person of average fitness should stretch slowly holding each stretch for 10-30 seconds is true. Ballistic stretching involves bouncing movements where the end position of a stretch is not held. This type of stretching can increase the risk of injury by causing muscles to tighten up instead of relaxing, which can lead to muscle strains or tears.
On the other hand, static stretching where stretches are held for a period of time can improve flexibility and reduce the risk of injury. It is recommended especially after a warm-up that enhances blood flow to the muscles, making them more pliable and less prone to strains. It's important to warm up properly and engage in appropriate stretching techniques to prevent muscle, tendon, or bone injuries.