Exercise Physiology 2nd Flashcards
Methods of evaluating flexibility
Sit and reach test, goniometry
What is the sit and reach test
A box is placed against the wall and participant sits with legs straight out with feet against the box. They reach forward and hold for 2 seconds. The score is taken from 3 attempts
Advantages of sit and reach test
Simple and easy, cheap and accessible equipment, standardised results for comparison
Disadvantages of sit and reach test
Not joint specific, only hamstrings and lower back, warm up may be required
What is goniometry
A 360 degree protractor with 2 arms that measures ROM at a joint in any plane. The head is placed on the axis of rotation of the joint for a measurement to be made.
Advantages of goniometry
Objective, reliable, accurate, sport specific, joint specific
Disadvantages of goniometry
Can be hard to locate axis of rotation, trainingneeded for accurate measurements
Static stretching
Moving the joint to point of resistance and holding for 10-30s, repeated 3-6 times, can be active or passive
Advantages of static stretching
Simple, aids in muscle relaxation, good for beginners
Disadvantages of static stretching
Slow in increasing ROM, doesn’t replicate in game movements, decrease in speed and power
Isometric stretching
Performing a static stretch before isometrically contracting for 7-20s
Advantages of isometric stretching
Static active and passive flexibility increased, greater gains in flexibility
Disadvantages of isometric stretching
High injury risk, u16s should avoid, every 36 hours, base level of flexibility needed
PNF
Static: partner moves limb to point of resistance and holds for 6-10s
Contract: contract muscle isometrically against resistance for 6-10s
Relax: relax muscle and can be moved further next time
Advantages of PNF
Fast gains in flexibility, aids in muscle relaxation, good for maintaining flexibility
Disadvantages of PNF
High injury risk, need a partner, need a base level of flexibility
Dynamic stretching
Taking joint through ROM whilst controlling the entry and exit of the stretch. Performed 8-12 times
Advantages of dynamic stretching
Replicate in game movements, helps dynamic flexibility, can increase speed and power, less injury risk
Disadvantages of dynamic stretching
Doesn’t aid muscle relaxation, only really suited for warm ups
Ballistic stretching
Explosive swinging and bouncing movements using momentum to force joint through ROM
Advantages of ballistic stretching
Good prep for dynamic activities, improves speed and power
Disadvantages of ballistic stretching
High injury risk, doesn’t allow suffocation time for muscles to adapt to stretch
Periodisation
Organising training into blocks with the aim of peaking at the right time, avoiding injury/burn out, setting realistic and achievable goals
Macro-cycle
Long term training programmes with long term goals, 1 to 4 years
Meso-cycle
Medium term programmes with medium term goals, 1 to 4 months
Micro-cycle
Short term programmes with short term goals, 1 to 4 weeks
Tapering
Maintain intensity of training but decrease volume. Done just before main event