CH 10: Flexibility

Question 1

Know the different modalities of flexibility training.

Answer 1

Static stretching – this involves holding a joint at the end of the range of motion for a time period, typically 30 – 60 seconds.

Dynamic stretching – this has the joint moved through its entire range of motion.

Self-myofascial release – this has manual pressure applied to the overactive tissues to elicit automatic muscle inhibition responses.

Ballistic stretching – this is also called bouncing stretching. It uses momentum of the body or a limb to force it past the normal range of motion.

Proprioceptive neuromuscular facilitation stretching – a flexibility technique used to increase the range of motion and neuromuscular efficiencies.

Question 2

Compare the different forms of range of motion.

Answer 2

Passive range of motion is the range of motion that can be achieved when helped by an external force.

Active range of motion is the range of motion created when a muscle or group of muscles contract.

Resisted range of motion is the range of motion available while a load is also being moved through that range of motion (e.g. scapular elevation with a dumbbell in hand)

Question 3

Describe why position & speed and strength and resistance are important in flexibility

Answer 3

Position & Speed - stretching exercises must be similar in form and speed to the skill needing improvement. For example, slow, static stretching will not improve high and fast kicking movements in the same way that dynamic stretching movements will. Conversely, dynamic stretching methods have limited ability to improve a static skill, such as a split on the floor.

Strength & Resistance - resistance training programs have a beneficial effect on joint mobility. In flexibility training, the primary concern is that there be adequate strength throughout a joint’s full ROM. If, during an exercise, a relatively high load is used in a relatively weak portion of the ROM of the movement, loss of control and injury could occur. For this reason, resistance training should incorporate a joint and a muscle’s full ROM and work antagonist muscle pairs evenly.

Question 4

Muscle Activation Exercises

Answer 4

Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.

Question 5

What does the flexibility training progression look like and why is it important?

Answer 5

1. General warm-up
2. Dynamic stretching, SMR
3. Specific warm-up
4. Exercise bout
5. Static/passive or pre-contraction stretching, SMR

Important because just as periodized training has an ideal progression, so too does a flexibility regimen

Question 6

Explain the Intensity acute variable for flexibility.

Answer 6

The tension of a stretch is like the intensity in a resistance or cardio exercise. Stretching ranges from anything from intuitive limbering to aggressive regimens for stretching. Intuitive limbering is stretching after waking or when standing up from prolonged sitting. Discomfort and pain are very subjective, which can make gauging intensity in stretching a challenging ordeal. Typically, lighter intensity stretching is found to be effective for recovery after a session.

Question 7

Explain Pre-Contraction stretching.

Answer 7

This is a form of PNF stretching which involves the contracting muscle being stretched or the antagonist of that muscle being stretched prior to the main muscle. When the same muscle is contracted, it is known as contract-relax stretching, and when you contract the antagonist, it is known as contract-relax antagonist contract stretching.

Question 8

What things should be looked out for with the Hold Relax form of stretching?

Answer 8

1. The extremity should be passively moved to a painless end ROM.
2. In the stretched position, the client should contract the stretched muscle for 5 seconds, release the contraction and find the new end ROM of the stretch.
3. This sequence can be repeated for up to four repetitions. Ideally, each rep will force a greater end of range.

Question 9

What are Fascia and what form of stretching is primarily used for it?

Answer 9

The fascia is connective tissue that attach, support, enclose, and separate the muscles from other muscles and organs internally. Tightness of the fascia may result from injury, lifestyle, or inflexibility, and this will often cause pain and dysfunction of movement. To release the fascia, the best form of flexibility is through myofascial release which stretches and loosens the fascia gently and gradually (e.g. foam rolling or massaging). The objective is to release these areas of excessive tension.

Question 10

What is Autogenic Inhibition?

Answer 10

The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ. (The muscle tension “relaxes” as it’s worked out)

For example, foam rolling, or SMR, is a technique that applies pressure to overactive (tight) tissue. Using autogenic inhibition, the overactivity (tightness) of the targeted tissue is released as inhibition from the Golgi tendon organ occurs. SMR has been found to increase short-term flexibility with minimal effect on muscle contraction or performance.

Question 11

What are the two most important acute training variables related to flexibility training?

Answer 11

Intensity

Time