1.2b flexibility training Flashcards
what is flexibility
range of motion around a joint
static flexibility
range of motion around a joint without reference to speed of movement
eg holding a hamstring stretch
static active flexibility
completing voluntary contraction moving a joint past point of resistance.
requires the strength of opposing muscle groups to hold a limb in position
static passive
assisted by partner or aid to move the joint beyond point of resistance
dynamic flexibility
range of motion about a joint with reference to speed of movement
eg swimmer performing explosive arm circles before entering the water
important for events needing explosive strength and power
eg javelin thrower at shoulder
type of joint on flexibility
ball and socket joint have greater range of motion than hinge
size and shape of joints and articulating bones can effect range of motion
length and elasticity of surrounding connective tissue on flexibility
greater the length and elesticity of surrounding muscle, tendons and ligaments, the greater the ROM
greater length, greater distance before stretch initiated.
gender on flexibility
females generally more flexible than males
higher levels of oestrogen and relaxin that are responsible for connective tissue and muscle flexibility
age on flexibility
flexibility greatest in childhood and declines with age
loss of elesticity and connective tissue with age
goniomentry
360 protractor
adv:
-any joint or plane of movement
-sport specific
abjective, valid and accurate
disadv:
-difficult to locate axis of rotation
trainign required
sit and reach test
box placed against wall
remove shoes
stretch forwards
hold for 2 seconds
best of 3
adv:
-easy to administer
cheap and accessible
standardised data comparison
disadv:
-lower back and hamstrings only
not joint specific
types of flexibility training
maintenance stretching
developmental stretching
what is maintenance stretching
performed as part of warm-up to maintain the current state of motion about a joint and prepare for exercise to come
what is developmental stetching
stretching sessions designed to improve the ROM about a joint
what is static stretching
lengthening a muscle and connective tissue just beyond point of resistance
-hold 10-30 seconds
-repeat each stretch 3-6 times
-strength reflex subsides after 5-6 seconds
-connective tissues are lengthened
advantage:
-safest and simplest method
-effective for inc rom
-good for cool down
disadvantage:
-not appropriate for warm up
passive stretching
-partner moves joint into stretched position just beyond point of resistance
eg gravity and floor aiding dance with splits
can also be performed with partner taking complete control of the movement and the performer remains completely relaxed
isometric stretching
-isometrically contracting muscles while holding stretched position.
-use of partner or apparatus.
-move into static stretch and isometrically contract muscles
-7-20 seconds
eg pushing the wall calf stretch
adv:
-fast and effective whilst decreasing pain with stretches
disadv:
-carries higher risk of damaging tensons
proprioceptive neuromuscular facilitation (PNF)
aims to desensitise the stretch reflex to inc rom.
- static: assisted, limb moved isometrically contracts
- contract: agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds
- relax: muscle relaxes and limb moved further into stretch position
eg PNF chest stretch: partner holds arms back. ppt stretches and relaxes arms that are stretched further. repeated times, muscle spindles adapt to increased length, delaying stretch reflex.
adv:
-effective and shows faster gains in flexibility than other methods.
-aids muscle relaxation and decrease in speed or power.
-develop range of motion for those with poor flexibility
disadv:
-uncomfortable for performer and complex than other methods
ballistic stretching
swinging or bouncing movements
-use momentum to force joint with extreme rom
-lengthened muscles used as springs
eg explosive arm swings or high leg kicks
adv:
-prepares muscles and connective tissues for rapid movement and can improve speed and power
disadv:
-only used by those already flexible
-greater risk of injury
dynamic stretching
involves taking a joint through its full rom with control over the entry and exit of the stretch
-sets of 8-12 reps in warm up
eg walking lunges, arm circles, torso twists
adv:
-more controlled than ballistic stretching
-doesn’t go to extreme end point of motion
-less risk of injury
adaptations of stretching
increased resting length
-increased rom about joint
-muscle spindles adapt to increased length, reducing the stretch reflex stimulus
increased elasticity
-increased potential for static and dynamic flexibility
-decreased inhibition from antagonist
-increased stretch of antagonist
OVERALL
-increased rom about joint
-increased distance and efficiency for muscles to create force at speed
-decreased risk of injury during dynamic movements
-improved posture and allignment
