Flexibility Flashcards
Flexibility
Ability of a joint to move through its full range of motion
Range of motion (ROM)
About a joint or series of joints
Passive ROM
-attained with external force
-shows that tissues are elongated
active ROM
Attained with internal force
Goal of flexibility
-to increase active ROM to that of passive ROM
-to ensure balance on both sides of the body
What limits ROM: bony articulations
-the type of joint poses the biggest limitation
-ROM is joint specific
What limits ROM: soft tissue
Connective tissue:
-tendons, ligaments, fascia
-collagen: structure & support
-elastin: stretch ability
Muscle tissue:
-stretching elicits serial addition of sacromeres, resulting in elongation of muscle
What limits ROM: neural reflex activity
Propioceptors:
-ex. Muscle spindle: when activated will elicit the stretch reflex & cause relative contraction
What limits ROM: other factors
-age: muscle fibres degenerate & are replaced with fibrous connective tissue
-sex: females generally more flexible the males
-injury: scar tissues causes shortening of muscle & decreases ROM
-improper training techniques: ROM, balance
-improper stretching: passive vs active ROMs
-poor posture: carrying things on your side
-sedentary life: long periods of sitting/ standing/ shortening of muscle/ ligaments, restricted ROM
Flexibility for fitness:
Frequency: 3+ session/week
Intensity: create muscle tension (not pain)
Type: dynamic, static, PNF
Time: 5-60 minutes per session
FITT
Types of stretches:
-static (still, stationary)
-dynamic (movement)
-proprioceptive neuromuscular facilitations (PNF)
Static stretching
-easy stretching: move slowly into the stretch & apply only a steady, light pressure
-increase intensity of the pressure & continue to “stretch by feel”
-increase pressure further & hold for 10-30 seconds
Passive static
for tissue elongation
Active static
for tissue elongation & tissue strengthening
Dynamic stretching:
-dynamic & repeated movement
-movements often specific to a movement pattern or sport
-movement at the end rand of the stretch must be controlled to prevent injury
Passive dynamic
-for tissue elongation
-light bouncing stretch at end range
Active dynamic
for tissue elongation & tissue strengthening
-repeated movement stretches at end range via agonistic muscle contractions
Dynamic stretching disadvantages:
Avoid ballistic or uncontrolled dynamic ex. Bouncing to the extreme end ROM
-a muscle stretched too far & fast may contract, create an opposing force, & may cause soft-tissue injury
-jerking motions may create force greater than extensibility of tissues leading to injury
-micro-trauma to fibres may result in muscle soreness the following day
Proprioceptive neuromuscular facilitations PNF:
-phase 1: slowly stretch muscle to its end range
-phase 2: isometrically contract stretched muscle for approx. 7 seconds ( puts additional tension on tendons)
-phase 3: passively increase stretch of muscle & hold for approx. 6 seconds
Proprioceptive neuromuscular facilitations PNF: advantages
-the isometric contraction of the stretched muscle increases the subsequent passive stretch
-very effective for increasing ROM
Proprioceptive neuromuscular facilitations PNF: disadvantages
-needs experienced partner & communication to avoid injury due to overstretching
Importance of flexibility: increase functional ROM
-ability to via gate through life
-ex. Quality of life
Importance of flexibility: improved performance
Warm up phase:
-should be relevant/specific to activity
-typically dynamic
-avoid static/passive for speed sports
Cool down phase:
-help fatigued muscles return to normal resting length & to more relaxed state
-may lessen strength gains if done immediately
Importance of flexibility: injury prevention
-enhances joint health
-decline in flexibility may cause poor posture leading to joint pain & backaches
-continuous exercise tightens & shortens muscles, thus more vulnerable to injury
-protection from common soft-tissue injuries ( sprains, strains, tears) if inadequate ROM
Importance of flexibility: rehabilitation from injury
-regular stretching should begin as soon as pain & swelling have been eliminated (or flexibility loss is in the injured joint)
-helps to realign collagen fibres
