Flexibility Flashcards
Definition of flexibility?
The range of movement (ROM) about a joint
Factors affecting flexibility?
-Age
-Type of joint
-Gender
-length and elasticity of surrounding connective tissue
Types of flexibility?
Static-ROM about joint without reference to speed of movement
Dynamic-ROM about joint with reference to speed of movement
Examples of static and Dynamic flexibility
S=Holding a hamstring stretch
D=walking lunge
Methods to develop flexibility
-Static (Active and passive)
-Dynamic
-Ballistic
-Isometric
-Proprioceptive Neuromuscular Facilitation (PNF)
What is Static (active)
-Performer moves themselves into position
-Contract agonist to stretch antagonist
-10-30 seconds
What is static (passive)
-Use of partner or equipment to move performer till end ROM
-10-30 seconds
Advantages of Static (active and passive)
-Safe and effective method
-Better suited to maintaining flexibility
-Good in cool downs to aid muscle relaxation
Disadvantage of Static (active and passive)
-Not appropriate for warm ups (Not specific to sports)
What is isometric stretching?
-can be done with or without partner
-Move into static stretch
-Hold for 10-20 seconds
-Relax the muscle for 20 seconds
Advantages of isometric?
-Greater ROM developed
-Increased strength in the tensed muscle
Disadvantages of isometric training?
-Higher risk of injury
-Should be limited to once every 36 hours
What is PNF?
-Requires partner
-Static passive stretch for up to 30 seconds
-10 second isometric contraction against partner
-Repeat static but with increased ROM
Advantages of PNF?
-Increased muscle length
-Shows the fastest gains in flexibility
Disadvantages of PNF?
-Most complex
-Requires partner
-Most uncomfortable
