1.2b flexibility training

Question 1

what is flexibility

Answer 1

range of motion around a joint

Question 2

static flexibility

Answer 2

range of motion around a joint without reference to speed of movement

eg holding a hamstring stretch

Question 3

static active flexibility

Answer 3

completing voluntary contraction moving a joint past point of resistance.

requires the strength of opposing muscle groups to hold a limb in position

Question 4

static passive

Answer 4

assisted by partner or aid to move the joint beyond point of resistance

Question 5

dynamic flexibility

Answer 5

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

Question 6

type of joint on flexibility

Answer 6

ball and socket joint have greater range of motion than hinge

size and shape of joints and articulating bones can effect range of motion

Question 7

length and elasticity of surrounding connective tissue on flexibility

Answer 7

greater the length and elesticity of surrounding muscle, tendons and ligaments, the greater the ROM

greater length, greater distance before stretch initiated.

Question 8

gender on flexibility

Answer 8

females generally more flexible than males

higher levels of oestrogen and relaxin that are responsible for connective tissue and muscle flexibility

Question 9

age on flexibility

Answer 9

flexibility greatest in childhood and declines with age

loss of elesticity and connective tissue with age

Question 10

goniomentry

Answer 10

360 protractor

adv:
-any joint or plane of movement
-sport specific
abjective, valid and accurate

disadv:
-difficult to locate axis of rotation
trainign required

Question 11

sit and reach test

Answer 11

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

Question 12

types of flexibility training

Answer 12

maintenance stretching

developmental stretching

Question 13

what is maintenance stretching

Answer 13

performed as part of warm-up to maintain the current state of motion about a joint and prepare for exercise to come

Question 14

what is developmental stetching

Answer 14

stretching sessions designed to improve the ROM about a joint

Question 15

what is static stretching

Answer 15

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

Question 16

passive stretching

Answer 16

-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

Question 17

isometric stretching

Answer 17

-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

Question 18

proprioceptive neuromuscular facilitation (PNF)

Answer 18

aims to desensitise the stretch reflex to inc rom.

1. static: assisted, limb moved isometrically contracts
2. contract: agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds
3. 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

Question 19

ballistic stretching

Answer 19

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

Question 20

dynamic stretching

Answer 20

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

Question 21

adaptations of stretching

Answer 21

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