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PE- Mr Mcdarby > 2.5 - Flexibility > Flashcards

2.5 - Flexibility Flashcards

1
Q

Definition of Flexibility

A
  • range of movement at a joint
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2
Q

Define Static flexibility

A
  • range of movement at a joint without movement at speed
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3
Q

Define Dynamic Flexibility

A
  • range of movement at a joint with movement at speed
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4
Q

What are the main factors that affect flexibility and explain why

A
  • 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
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5
Q

Describe the Sit and reach test as a test for flexibility

A
  • box against the wall
  • straight legs (knee extended)
  • reach as for as possible
  • hold for 2 seconds
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6
Q

Advantages and disadvantages of the sit and reach test

A

+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
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7
Q

Describe the Goniometry test for flexibility

A
  • 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
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7
Q

Advantages and disadvantages of the goniometry test

A

+ sport specific
+ can measure angle at any joint
+ objective, valid and accurate

  • training required
  • difficult to locate axis
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8
Q

Benefits of having good flexibility for a football player

A
  • 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)
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9
Q

What are the different types of training for better flexibility

A
  • static active stretching
  • static passive stretching
  • isometric
  • dynamic
  • ballistic
  • PNF
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10
Q

Describe static active stretching as a way to improve flexibility

A
  • move yourself into position
  • contract the agonist to stretch the antagonist
  • example: standing quad stretch
  • duration of stretch (10-30 seconds)
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11
Q

Advantages and disadvantages of static active stretching

A

+ 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
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12
Q

Describe static passive stretching as a way to improve flexibility

A
  • use a partner or equipment to move performer to end of ROM
  • 10-30 seconds
  • repeat 3-9 times
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13
Q

Advantages and disadvantages of static passive stretching

A

+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
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14
Q

Describe isometric stretching as a way to improve flexibility

A
  • contract a muscle, doesn’t change length
  • wall calf stretch
  • 10-20 seconds
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15
Q

Advantages and disadvantages of Isometric stretching

A

+ 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
16
Q

Describe dynamic stretching as a way to improve flexibility

A
  • take joint to end of ROM with control over entry and exit
  • used in warm ups
  • walking lunge squat
  • 6-10 reps
17
Q

Advantages and disadvantages of dynamic stretching

A

+ more controlled then ballistic stretching
+ lower risk of injury

  • not as effective for developing flexibility
18
Q

Describe ballistic stretching as a way to improve flexibility

A
  • 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
19
Q

Advantages and disadvantages of Ballistic stretching

A

+ may increase speed and power
+ specific to sports involving explosive movement
+ example: gymnastics and sprinting

  • high risk of injury
20
Q

Describe PNF stretching as a way to improve flexibility

A
  • recognised as the being the most effective way to develop and improve flexibility
  • 60-90 seconds per stretch
21
Q

Advantages and disadvantages of PNF stretching

A

+ 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
22
Q

Adaptations to flexibility training

A
  • 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

PE- Mr Mcdarby (13 decks)

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