Flexibility

Question 1

Flexibility

Answer 1

Ability of a joint to move through its full range of motion

Question 2

Range of motion (ROM)

Answer 2

About a joint or series of joints

Question 3

Passive ROM

Answer 3

-attained with external force
-shows that tissues are elongated

Question 4

active ROM

Answer 4

Attained with internal force

Question 5

Goal of flexibility

Answer 5

-to increase active ROM to that of passive ROM
-to ensure balance on both sides of the body

Question 6

What limits ROM: bony articulations

Answer 6

-the type of joint poses the biggest limitation
-ROM is joint specific

Question 7

What limits ROM: soft tissue

Answer 7

Connective tissue:
-tendons, ligaments, fascia
-collagen: structure & support
-elastin: stretch ability
Muscle tissue:
-stretching elicits serial addition of sacromeres, resulting in elongation of muscle

Question 8

What limits ROM: neural reflex activity

Answer 8

Propioceptors:
-ex. Muscle spindle: when activated will elicit the stretch reflex & cause relative contraction

Question 9

What limits ROM: other factors

Answer 9

-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

Question 10

Flexibility for fitness:

Answer 10

Frequency: 3+ session/week
Intensity: create muscle tension (not pain)
Type: dynamic, static, PNF
Time: 5-60 minutes per session
FITT

Question 11

Types of stretches:

Answer 11

-static (still, stationary)
-dynamic (movement)
-proprioceptive neuromuscular facilitations (PNF)

Question 12

Static stretching

Answer 12

-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

Question 13

Passive static

Answer 13

for tissue elongation

Question 14

Active static

Answer 14

for tissue elongation & tissue strengthening

Question 15

Dynamic stretching:

Answer 15

-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

Question 16

Passive dynamic

Answer 16

-for tissue elongation
-light bouncing stretch at end range

Question 17

Active dynamic

Answer 17

for tissue elongation & tissue strengthening
-repeated movement stretches at end range via agonistic muscle contractions

Question 18

Dynamic stretching disadvantages:

Answer 18

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

Question 19

Proprioceptive neuromuscular facilitations PNF:

Answer 19

-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

Question 20

Proprioceptive neuromuscular facilitations PNF: advantages

Answer 20

-the isometric contraction of the stretched muscle increases the subsequent passive stretch
-very effective for increasing ROM

Question 21

Proprioceptive neuromuscular facilitations PNF: disadvantages

Answer 21

-needs experienced partner & communication to avoid injury due to overstretching

Question 22

Importance of flexibility: increase functional ROM

Answer 22

-ability to via gate through life
-ex. Quality of life

Question 23

Importance of flexibility: improved performance

Answer 23

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

Question 24

Importance of flexibility: injury prevention

Answer 24

-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

Question 25

Importance of flexibility: rehabilitation from injury

Answer 25

-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