Flexibility Flashcards
Define flexibility?
The range of MOTION around a joint.
What are the two types of flexibility?
STATIC- ROM around a joint WITHOUT reference to speed or motion
DYNAMIC- ROM around a joint WITH reference to speed or motion
Factors affecting?
Type of joint (+ and articulating bones)
Length and elasticity of connective tissue- ligaments, tendons, muscles= longer before stretch reflex initiated
Age= age related decline due to loss of elasticity
Gender= women have relaxin and oestrogen= hormones responsible for flexibility.
Sit and Reach?
Static Flexibility
Box placed against wall, shoes removed, feet flat, straight legs, hold for 2 secs, 3 attempts
- Sit and reach box= standardised data for comparison
- Only limited to joints in the legs and flexibility in the lower back/ hamstrings
- Assistance not necessary
- Cheap and accessible
Goniometry test?
Dynamic Flexibility
A 360 degree protractor with two arms is placed at a joints axis of rotation
Difference in joint angles is taken from start position to full range of movement.
- 360 degree protractor
- Not limited and can be used on most joints
- Assistance needed
- Can be difficult to locate axis of rotation specifically
Maintenance and developmental stretching?
Maintenance- part of a warm up to maintain current level and prepare joint for movement to come.
Developmental- part of dedicated sessions to improve the range of movement and elasticity at a joint.
SIP B(a) D Static?
PASSIVE AND ACTIVE
Involves lengthening a muscle just beyond it’s point of resistance.
Should be held for 10-20 seconds, within first 5-6 stretch reflex subsides and connective tissues are lengthened.
+simple, easy, effective, decreases effects of DOMS in a cool down
-adaptations are slow, only cool down appropriate, tedium
Isometrically?
Involves isometrically contracting a muscle (no change in length) whilst holding a stretched position.
Hold for 7-10 secs and usually passive eg: partner holds legs and creates resistance as you try push them to the ground.
+fast and effective
+ increases both passive and active flexibility
-shouldn’t be used in a warm up and can damage connective tissues
PNF?
Involves inhibiting the stretch reflex to allow a greater range of motion around a joint.
- STATIC- with assistance from a partner limb is taken just past point of resistance
- CONTRACT- The agonist isometrically contracts against resistance now s.r is inhibited.
- RELAX- The muscle relaxes and has increased ROM.
Usually do x3 to fully allow muscle spindles to adapt.
+fast gains, effective gains, can be used in f.b r.h.bt.ion
-can cause injuries and stain ligaments, time consuming, more complex, need assistance.
Ballistic?
Involves swinging, bouncing and bounding movements that force a joint through it’s full range of motion WITHOUT control of the ENTRY AND EXIT of the stretch.
Use momentum of movements
+prepares muscles for rapid movement (warm up), decreases tedium
- can be dangerous with no control of entry/ exit, not enough time for “NEUROLOGICAL ADAPTATIONS to take place.”
Dynamic?
Involves forcing a joint through it’s full range of motion
WITH control of the entry and exit of the stretch.
Lunges, squats
+more controlled than ballistic, less chance of injury, simple, don’t need assistance, temp inc= inc elasticity
-may become tedious, not suitable for cool down
FITT for flexibility?
Adaptations?
F- 2-4 times a week
I- Static- low intensity Ballistic- sub-maximal
T- Depends on performer, sport, position
T- 10-15 mins per session and 10-30 secs stretch
Increased ROM as MUSCLE SPINDLES adapt to increased length and REDUCE STRETCH REFLEX= increased “resting length”
Increased Elasticity
