flexibility Flashcards
what is flexibility
ability of a joint to move through full range of motion
what is range of motion
about a joint of series of joints
what is passive ROM
attained with external force
what is active ROM
attained with internal force
what limits ROM
-bony articulation
-soft tissue
-neural reflex activity
what does passive ROM show
tissue elongation
what is bony articulation
ball and socket and hinge
what are the two types of soft tissue
connective tissue and muscle tissue
what is connective tissue
tendon, ligaments, fascia, collagen, and elastin
what is muscle tissue
stretching elicit serial addition of sarcomere= elongation
what factors affect flexibility
age, sex, injury, improper strength training, improper stretching, poor posture, and sedentary life
how does age affect flexibility
muscle fibers degenerate and replace with fibrous connective tissue
how does sex affect flexibility
females generally more flexible than male across age
how does injury affect flexibility
scar tissue causes shortening of muscle and decrease ROM
how does improper strength training affect flexibility
ROM and balance
how does improper stretching affect flexibility
passive versus active ROMS
how does poor posture affect flexibility
carrying things on one side
how does sedentary life affect flexibility
long period of sitting/ standing, shortening of muscle/ ligament, restricted ROM
what is FITT
frequency, intensity, type, time
what is frequency
3+ sessions per week
what is intensity
create muscle tension
what is type
dynamic, static, PNF
what is time
5-60 mins per session
3 types of stretching method
static, dynamic, and proprioceptive neuromuscular facilitation
what is static stretching
moves slowly into stretch and apply only steady and light pressure
what is dynamic stretching
movements specific to pattern of sport to stretch
what are the two types of static stretching
passive static and active static
what is active static
for tissue elongation and tissue strengthening
what is passive static
tissue elongation
what are the two types of dynamic
passive dynamic and active dynamic
what is passive dynamic
light bouncing stretch at end range
what is active dynamic
repeated movement at end range via agonistic muscle contraction
what are disadvantages of stretching
injury and soreness
what are the three phases of PNF
phase 1- slowly stretch to end range
phase 2- isometrically contract stretch muscle
-phase 3- passively increase stretch
what are advantages of PNF
isometric contraction of stretched muscle increases subsequent passive stretch
what are disadvantages of PNF
need experienced partner and communication
what is the importance of flexibility
-increase functional ROM
-improved performance
-injury prevention
-rehabilitation
how to improve performance
warm up through dynamic stretching
cool down phase
help fatigued muscles return to normal resting length
how does flexibility prevent injuries
-enhances joint health
-helps to untighten muscles
-protection from soft tissue injuries
-good posture
why is flexibility important in rehabilitation
helps realign collagen fibers and eliminates pain and swelling
