Flexabilty

Question 1

Define static flexibility

Answer 1

The range of motion around a joint in a fixed position

Question 2

Define static active flexibility

Answer 2

When the performer themselves (using the agonist muscle without any other assistance) moves a joint to the point of resistance

Question 3

Define static passive flexibility

Answer 3

When a joint is moved to the point of resistance with assistance (such as a partner, another body part or the force of gravity)

Question 4

Define dynamic flexibility

Answer 4

The range of motion around a joint moving at speed

Question 5

What sports is static flexibility key in

Answer 5

Sports where joints are held towards their range of motion

Question 6

What sports is dynamic flexibility good in

Answer 6

Sports where technique is a key aspect

Question 7

What are the 4 factors that effect flexibility

Answer 7

1. Joint type
2. Age
3. Gender
4. Length of surrounding connective tissue

Question 8

Explain how the type of joint effects flexibility

Answer 8

The joint type determines the number of planes a joint can move in and therefore its ROM

Question 9

Explain how the length of surrounding connective tissue effects flexibility

Answer 9

The longer the length and elasticity of the surrounding tissue the greater the ROM

Question 10

Explain how age effects flexibility

Answer 10

Flexibility is the greatest in childhood and declines with age as the elasticity in the surrounding tissue is lost

Question 11

Describe how gender effects flexibility

Answer 11

Females tend to have greater flexibility than males did to the higher levels of the hormones oestrogen and relaxin. These hormones increase connective tissue elasticity

Question 12

How long is the sit and reach test held for

Answer 12

2 seconds

Question 13

Describe the goniometry test

Answer 13

A double armed single ruler is used. It measures the angle in degrees from a neutral starting position to position at the full range of movement at a specific joint

Question 14

Name 2 benefits of the sit and reach test

Answer 14

1. Equipment is relatively cheap so is accessible
2. The test is easy to administer
3. Standardised tables are available for results comparison

Question 15

Name 2 drawbacks of the sit and reach test

Answer 15

1. Limited usage as only testes the static flexibility of the lower back and hip joint
2. Performers must warm up and be careful not to use it as a dynamic exercise as its not to be performed at speed

Question 16

Name 2 benefits of the goniometry test

Answer 16

1. Goniometry can be used to measure flexibility of any joint in any range of motion
2. As long as the correct technique is used accurate and valid measurements are given

Question 17

Name 2 drawbacks of the goniometry test

Answer 17

1. Can be difficult to locate the joint centre where the pivot of the goniometer must be placed
2. Test is invalid and unreliable if the correct procedure is not followed

Question 18

Describe active stretching (3 parts)

Answer 18

1. Unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance
2. Position held using the strength of the agonist muscle
3. Position held for 10 seconds

Question 19

Describe passive stretching (3 parts)

Answer 19

1. Movement of a joint into a stretched position with assistance from a partner or stretching aid
2. The stretching aid can be a different body part, exerciser band or gravity
3. Held for up to 30 seconds

Question 20

Describe isometric stretching (3 parts)

Answer 20

1. A passive stretch is performed
2. The stretched muscle undergoes an isometric contraction for 10 seconds
3. Resistance is needed to ensure no movement takes place
4. The muscle is then relaxed for at least 20 seconds

Question 21

Describe proprioceptive neuromuscular stretching (PNF)

Answer 21

1. Uses passive and isometric techniques to inhibit stretch reflex and allow a greater ROM
2. Passive stretch
3. Agonist isometrically contracts against a resistance for 10 seconds
4. Relax and repeat. The second stretch will have a greater ROM than the first one

Question 22

Define dynamic stretching

Answer 22

Moving a joint through its full range of motion with control during entry and exit of the stretch

Question 23

Name a benefit of dynamic stretching

Answer 23

Increases speed of contraction so is a good warm up for explosive movements

Question 24

Define ballistic stretching

Answer 24

Incorporates swinging or bounding movements thus using momentum to move a joint forcibly through its extreme range of motion

Question 25

Why is ballistic stretching bad

Answer 25

Can lead to injury if performer not already flexible as it initiates stretch reflex. The muscle contracts but at the same time is being stretched further and so can lead to muscle tears

Question 26

What are the two long term adaptations to stretch training

Answer 26

1. Increasing resting length of muscle and soft tissue | 2. Increased elasticity of muscle and soft tissue

Question 27

Explain the effect of increased resting length of muscle and soft tissue

Answer 27

Muscle spindles adapt to a new resting length which delays the stretch reflex and can stretch further before it contracts

Question 28

Explain the effect of increased elasticity of muscle and soft tissue

Answer 28

1. Increased stretch of the antagonist before the stretch reflex occurs allowing for a more forceful contraction of the agonist 2. Risk of injury decreased