Flexibility Flashcards
What is flexibility?
The ability to move all joints fluidly through there complete range of movements
Why is flexibility important?
Reduce risk of muscle strains and injury
How can flexibility be improved?
It can be improved by stretching on a Regular basis
What’s a sport example of flexibility?
Gymnast need to be flexible to perform such actions such as the splits
What are the three different types of flexibility training methods?
Static stretch, ballistic stretches and PNF
What does PNF stand for?
Propreoceptive neuromuscular facilitation
What are the two types of static stretching?
Active- performer does it on there own needs force applied to lengthen and stretch the muscle
Passive- partner or object helps assist with the stretch. Needs external force applied to cause the muscle to stretch
What is static stretching?
Involves stretching a muscle to its limit holding the stretch for 10 to 20 seconds
What is balistic stretching?
Involves making fast, jerky movements in the form of bouncing or bobbing through the full range of motion
What is PNF stretching?
-It’s isometric contraction so holding the stretch and putting force against it to prevent the stretch reflex.
-requires the use of a person to perform isometric contraction against a resistance.
Whose ballistic stretching recommended for?
Sport specific movement used by individuals who already have high level of flexibility
Whose ballistic stretching not recommended for?
Those who have low flexibility as they have greater risk of injury
Why does PNF use isometric contraction?
Prevents the stretch reflex (contraction of the muscle that occurs in response to the stretch) from happening in the muscle which increases flexibility at a faster rate that others.
