Flexibility

Question 1

flexibility

Answer 1

the range of motion around a joint or series of joints

Question 2

static flexibility

Answer 2

the range of motion around a joint in a still position

Question 3

static active flexibility

Answer 3

when the performer themselves, using only agonist muscles, moves a joint to the point of resistance

Question 4

static passive flexibility

Answer 4

when a joint is moved to the point of resistance with assistance such as a partner or stretching aid

Question 5

dynamic flexibility

Answer 5

the range of motion around a joint moving at speed

Question 6

factors affecting flexibility

Answer 6

age, gender, length of surrounding connective tissue, type of joint

Question 7

age

Answer 7

flexibility is greatest in childhood and declines with age as elasticity in the surrounding connective tissue is lost

Question 8

gender

Answer 8

• Females tend to have a greater flexibility than males due to higher levels of hormones such as oestrogen, and relaxin
• these hormones increase connective tissue elasticity

Question 9

type of joint

Answer 9

• determines the planes a joint can move in therefore range of motion and flexibility
• ball and socket have a greater ROM than hinge

Question 10

length of surrounding connective tissue

Answer 10

the longer and more elastic surrounding tissue, the greater the ROM

Question 11

sit and reach test

Answer 11

• sit and reach box
• performer puts their socked feet against the box with straight legs and try and reach as far along the top
• position must be held for 2 seconds
• can be compared to standardised tables

Question 12

sit and reach advantages

Answer 12

• easy to administer
• cheap and accessible equipment
• standardised data for comparison

Question 13

sit and reach disadvantages

Answer 13

• only measures static flexibility in the lower back and hips
• not joint or movement specific
• ppt must be warmed up, going to quickly can be dangerous

Question 14

goniometry

Answer 14

• double armed angle ruler is used
• measures the angle in degrees from a neutral standing position to the position of the full range of movement at a joint (difference between each angle)

Question 15

goniometry advantages

Answer 15

• objective, valid and accurate measure (as long as correct technique is used)
• can measure any joint, making it sport-specific

Question 16

goniometry disadvantages

Answer 16

• can be difficult to locate the axis of rotation/joint centre
• invalid and unreliable if the correct procedure isn’t followed

Question 17

active stretching

Answer 17

• unassisted voluntary static contraction of an agonist to stretch a muscle beyond the point of resistance

Question 18

passive stretching

Answer 18

taking a joint past the point of resistance with assistance from a partner or stretching aid, held up to 30 seconds

Question 19

isometric stretching

Answer 19

repeated passive stretching with muscle stretched for 10 seconds then relaxed for 20 seconds, resistance needed to ensure no movement takes place

Question 20

PNF stretching

Answer 20

a stretching technique to desensitise the stretch reflex, ppt completes a static passive stretch, relaxes, then stretches further than before

Question 21

dynamic stretching

Answer 21

moving a joint through its full range with control during the entry and exit of the stretch, increases speed of contraction so useful in a warm up

Question 22

ballistic stretching

Answer 22

swinging and bounding movements using momentum to move a joint forcibly through its extreme range of movement
- can lead to injury if the performer isn’t already flexible

Question 23

adaptations

Answer 23

• increased length of connective tissues and elasticity of muscles and skin
• increased resting length of skeletal muscle tissue
• inhibition of the stretch reflex as muscle spindles lengthen
• decreased risk of injury in dynamic movements
• improved posture and alignment