Flexibility Flashcards
Flexibility
Range of motion around a joint or series of joints
Static flexibility
The range of motion around a joint in a still position
Static active flexibility
When the performer themselves (using the agonist muscle without any assistance) moves a joint to the point of resistance
Static passive flexibility
When the joint is moved to the point of resistance with assistance
Dynamic flexibility
The range of motion around a joint moving at speed
Sport examples of static flexibility
Rock climbing, crucifix, horse riding
Dynamic flexibility examples
Pole vault, hurdler, diver
Range of motion around a joint depends on 4 factors
Type of joint
Age
Gender
Length of surrounding muscle tissue
Active stretching.
Unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond point of resistance
Position held using strength of agonist muscle
Held for 10 seconds
Passive stretching
Movement of a joint into a stretched position with assistance from a partner or aid. Stretching aid can be gravity, exercise band or different limb.
Held for up to 30 seconds
Isometric stretching
Passive stretch performed
Stretched muscle undergoes an isometric contraction for 10 seconds
Resistance needed to ensure no movement takes place
Muscle relaxed for at least 20 seconds
PNF stretching
Assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion
Dynamic stretching
Technique which involves moving a joint through its full range with control during the entry and exit of the stretch
Ballistic stretching
Incorporates swinging or bounding movements, this using momentum to move a joint forcibly through its extreme range of motion
Can lead to injury
Macrocycle
Long term training plan (over a year)
