flexibility Flashcards
what is dynamic flexibility
range of motion at a joint with movement
what is static flexibility
range of motion at a joint without movement
factors affecting joint type
age = increase in childhood
gender = increase in females
joint type = ball and socket most flexible
length of surrounding tissue = increased length of tendons and increased ligament flexibility
what two types of stretches are static?
passive and active stretching
what is passive stretching?
uses equipment or people to stretch
what is active stretching?
performer stretches without assistance
what is a dynamic stretch?
a moving stretch with control
factors affecting flexibility
- age = more flexible in childhood
- gender = females more flexible
- joint type = ball and socket most range of movement
- length of surrounding tissue = increased length of tendons and ligaments increases flexibility
what is goniometry?
360 degree protractor to directly measure range of movement at any joint
advantages and disadvantages of goniometry
adv = cheap, direct measure, any joint
disadv = training needed, difficult to find joint
what is the sit and reach test?
feet flat, knees straight, reach and hold for 3 seconds
advantages and disadvantages of the sit and reach test?
adv = self administration, cheap
disadv = legs and lower back only
what is ballistic stretching?
swinging and explosive movement through ROM
what is isometric stretching?
isometrically contracting whilst holding a stretch
what is PNF?
proprioceptive neuromuscular facilitation
1 = passive
2= isometric 10 seconds
3 = relax
4 = repeat
increases flexibility
