Flexibility Flashcards
define flexibility
the ability to move joints freely through their full range of motion
what are the five structural limitations to movements
1-shape of bones
2-stiff muscles
3-ligaments and cartilage within joint capsule
4-tendons
5-tight skin
what are the 3 main flexibility considerations
1-flexibility
2-stability
3-mobility
define stability
the ability to control joint movement within the proper
ROM - active vs passive
define mobility
the act or ability to have the appropriate ROM for specific tasks
what allows us to move/stretch and regulates it?
sensory (afferent)
motor (efferent)
what is a sensory neuron
takes information from body to brain
sensory info from receptors in skin and organs -> CNS
what is a motor neuron
relay signal from brain to the muscles;
fire the motor units to cause muscle
contraction
motor info from brain peripheral nervous system
what are somatic divisions
voluntary movement by skeletal muscle
what is autonomic division
regulate involuntary response
what are proprioceptors and what are they in muscles and tendons?
Specialized receptors in muscles and tendons providing
feedback to the brain about position of body parts
muscle - muscle spindels
tendons- Golgi tendon organs
what is the stretch reflex?
-the involuntary contraction of muscle due to rapid stretching of that muscle
-counterproductive to flexibility - proprioceptor feedback causes muscle to shorten rather than lengthen.
avoided using slow stretching
what are the benefits of flexibility?
Keeps Joints healthy
– Increased joint mobility
▪ reduces scar tissue
▪ lubricates joint and reduces friction
– Reduced muscle tension
* Efficient body movement
* Good posture
* May offer protection from muscle injury when combined with a general warm-up
* Prevents lower back pain (LBP), also known as
hypokinetic disease
– Establishes balance between muscle groups
▪ Abdominal
▪ Hip flexor
▪ Hamstrings
▪ Lower back
define posture
the position of your joints that you hold while standing or sitting
what is good posture?
holding positions that place the least amount of strain on supporting muscles and joint ligaments
what is bad posture?
Holding positions that stretch muscles on one side of
joint, while shortening them on other side, leading to misalignment
what are the benefits of good posture?
-minimizes joint wear
-reduces stress on ligaments and spine
-prevents spine/nerve pain
-prevents muscle fatigue
-prevent strain+overuse
what are the two measurements of flexibility?
1-sit and reach: hamstring and lower back flex, trunk flexion
2-shoulder flexibility:ROM
What are the 4 stretching techniques?
1-static
2-dynamic
3-ballistic
4-PNF propreoseptive neuromuscular facilitation
how often should you stretch?
2-5 times a week for 30 mins
how should you stretch?
to the point of mild discomfort, hold and breathe, repeat 2-3 times
how do you program a flexibility program for a starter
2 times a week for 5 minutes, progress to 10 minutes
hold for 10 seconds
for the first 3 weeks
how do you program a flexibility program for a 6-12 week trained individual
3-4 times a week
hold for 10-15 seconds
20-30 minute sessions
how do you program a flexibility program for an individual attempting to maintain
4-5 times a week
30 minutes - hold for 30 seconds
16+ weeks trained
