Flexibility Flashcards

1
Q

What is flexibility

A

The ROM at a joint without movement occuring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is static flexibility

A

Contracting the agonist to stretch the antagonist

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is dynamic flexibility

A

ROM at a joint with movement occuring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What factors can affect flexibility

A

Type and Shape of joint
Muscle and connective tissue elasticy
Gender
Age

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How can type and shape of joint affect flexibility

A

Ball and socket joints have a greater flexibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How can muscle and connective tissue elasticity affects flexibility

A

The greater the length and elasticy of the surrounding tissue the greater the ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How can gender affect flexibility

A

Females are generally more flexible than males

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

How can age affect flexibility

A

Elasticity of muscles are greater at younger ages

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Describe SA stretching

A

contracting agonist to stretch antagonist

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Describe SP stretching

A

Someone aiding you to get a full ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the advantages of static stretching

A

Safe and Effective
Better suited for maintenance
good for cool downs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the dis advantages of static stretching

A

Not appropiate for warm ups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Describe Isometric stretching

A

Holding a static stretch for 7-20 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are some advantages of isometric stretching

A

Helps overcome the stretch reflex
increases strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are some disadvantages of isometric stretching

A

high risk of injury for under 16s
should be limited

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Describe dynamic stretching

A

Going through a full ROM while controlling the entry and exit of the stretch

17
Q

What are some advantages of dynamic stretching

A

More controlled than balistic stretching
Less risk of injury
good for warmups

18
Q

What are some disadvantages of dynamic stretching

A

can tire your muscles out and decrease your performance if you do too many repetitions

19
Q

Describe ballistic stretching

A

using momentum to move joint to end of ROM

20
Q

What are some advantages of ballistic stretching

A

very specific
develops power and speed

21
Q

what are some disadvantges of ballistic stretching

A

Highest risk of injury
May activate stretch reflex

22
Q

Describe Proprioceptive Neuromuscular Facilitation (PNF) stretching

A

static stretch
into isometric
into a static stretch with more ROM

23
Q

What are the advantages of PNF stretching

A

Delays stretch reflex
increased muscle length
fastes flexbility gain
good for cool down

24
Q

What are the disadvantages of PNF stretching

A

Most complex method

25
Q
A