2.5 - Flexibility Flashcards
Definition of Flexibility
- range of movement at a joint
Define Static flexibility
- range of movement at a joint without movement at speed
Define Dynamic Flexibility
- range of movement at a joint with movement at speed
What are the main factors that affect flexibility and explain why
- joint type - ball and socket more ROM than a hinge
- age - decreases from 18-30 (lose muscle and connective tissue)
- gender - females less muscle mass and testosterone (females tend to be more flexible)
- muscle mass - too much muscle mass can decrease flexibility
- training - gymnastics training based around flexibility
- temperature - muscles are more elastic
Describe the Sit and reach test as a test for flexibility
- box against the wall
- straight legs (knee extended)
- reach as for as possible
- hold for 2 seconds
Advantages and disadvantages of the sit and reach test
+easy to administer
+cheap and accessible equipment
+standardised data for comparison
- only measures flexibility in lower back and hamstring
- not joint specific
- needs a warm up
Describe the Goniometry test for flexibility
- 360 protractor with two arms
- measures ROM at any joint
- centre of goniometer placed at centre of rotation
- difference in angle is taken from starting position to full ROM position
Advantages and disadvantages of the goniometry test
+ sport specific
+ can measure angle at any joint
+ objective, valid and accurate
- training required
- difficult to locate axis
Benefits of having good flexibility for a football player
- greater force (due to more power and speed)
- decrease likelihood of getting an injury
- increased elasticity of muscle (increase elasticity of tendons and ligaments) - could be bad
- greater the height range, control the ball (improves technique)
What are the different types of training for better flexibility
- static active stretching
- static passive stretching
- isometric
- dynamic
- ballistic
- PNF
Describe static active stretching as a way to improve flexibility
- move yourself into position
- contract the agonist to stretch the antagonist
- example: standing quad stretch
- duration of stretch (10-30 seconds)
Advantages and disadvantages of static active stretching
+ basic and simple
+ low risk of injury
+ good method to maintain flexibility (cool down)
- not suitable for a warm up
- ineffective method to develop flexibility
Describe static passive stretching as a way to improve flexibility
- use a partner or equipment to move performer to end of ROM
- 10-30 seconds
- repeat 3-9 times
Advantages and disadvantages of static passive stretching
+low risk of injury
+used as part of a cool down
+ensure performer stretches correctly reaching end of ROM
- not suitable for a warm-up
- ineffective method to develop flexibility
- need a partner
Describe isometric stretching as a way to improve flexibility
- contract a muscle, doesn’t change length
- wall calf stretch
- 10-20 seconds
Advantages and disadvantages of Isometric stretching
+ better method of static stretching to develop flexibility
+ can also increase muscle strength
- higher risk of injury
- not suitable for u16s
- 36 hours recovery after each session
Describe dynamic stretching as a way to improve flexibility
- take joint to end of ROM with control over entry and exit
- used in warm ups
- walking lunge squat
- 6-10 reps
Advantages and disadvantages of dynamic stretching
+ more controlled then ballistic stretching
+ lower risk of injury
- not as effective for developing flexibility
Describe ballistic stretching as a way to improve flexibility
- advanced form of dynamic stretching
- involves explosive swinging, bouncing movements
- performer moves joint to end of ROM
- Example: leg swings, hop jumps, high bounds
- 6-8 reps
Advantages and disadvantages of Ballistic stretching
+ may increase speed and power
+ specific to sports involving explosive movement
+ example: gymnastics and sprinting
- high risk of injury
Describe PNF stretching as a way to improve flexibility
- recognised as the being the most effective way to develop and improve flexibility
- 60-90 seconds per stretch
Advantages and disadvantages of PNF stretching
+ leads to increased muscle length and shows fastest gains of any method
+ delays the stretch reflex
- most complex method
- can be painful
- requires a partner
Adaptations to flexibility training
- increased resting length (increased range of motion around a joint) - (muscle spindles relax allowing a greater stretch)
- Increased elasticity (increased elasticity of muscle fibre, ligaments and tendons) - (decreased inhibition from the agonist) - (increased strength of the antagonist)
- overall:
increased ROM = reduced risk of injury
improved posture and alignment
greater speed and power of muscular contraction
improved technique
