Flexability

Question 1

What is static flexibility?

Answer 1

Range of movement at a joint without movement occurring

Question 2

What is static active flexibility?

Answer 2

Athlete takes joint just beyond the point of resistance

Question 3

What is static passive flexibility?

Answer 3

Partner assist the stretch by taking muscle to beyond the point of resistance

Question 4

What is dynamic flexibility?

Answer 4

ROM at a joint whilst movements occurs at the joint e.g: arm circles performed by a swimmer

Question 5

What factors affect flexibility?

Answer 5

-joint type
-surrounding tissue
-gender
-age

Question 6

How does joint type affect flexibility?

Answer 6

Size and shape of joints affect ROM. E.g: ball and socket have greater flexibility than hinge joints

Question 7

How does the surrounding tissue affect flexibility?

Answer 7

The greater the length and elasticity of the surrounding tissue (ligament, tendons and muscle), the greater the ROM

Question 8

How does gender affect flexibility?

Answer 8

Females are generally more flexible than males (hormones such as oestrogen, relaxin and leutinising hormone)

Question 9

How does age affect flexibility?

Answer 9

Flexibility is highest in childhood and declines with age (elasticity of connective tissue declines as age increases)

Question 10

Describe goniometry to evaluate flexibility?

Answer 10

—double armed ruler/ 360 degree protractor

• measure difference between start angle and full range of movement

Question 11

What are the positives and negatives of gonimetry?

Answer 11

-Positives- measure flexibility at any part of the body

• it’s an objective/ direct measure of flexibility

-cheap

Negatives-quite complex to use

-more experienced tester is needed

Question 12

What is the sit and reach test?

Answer 12

-test box placed against a wall

-legs are straight- best score recorded

Question 13

What are the positives and negatives of the sit and reach test?

Answer 13

Negatives- only lower back and hamstring has the flexibility measured

• positives - simple and easy to perform
• and it’s cheap

Question 14

what are the training guidelines for flexibility?

Answer 14

Frequency- 3 times a week

Intensity- just beyond the point of resistance

Time- 10-30 seconds

Type- static (active and passive), isometric, dynamic, ballistic and PNF

Question 15

what are the positives and negatives of PNF stretching?

Answer 15

+ safe

• stretching debate- can reduce antagonist co-ordination/ strength

Question 16

what are the positives and negatives of isometric training types?

Answer 16

positive- inhibits / overcomes stretch reflex

negative- injury to connective tissue