Flexibility Flashcards
Definition of flexibility
The range of motion about a joint
What are the two types of flexibility?
Static flexibility (active and passive)
Dynamic flexibility
Definition of static flexibility
The range of motion about a joint without reference to speed or movement. The maximum extent of muscle and connective tissue lengthening
What is an example of static flexibility?
Gymnast performs a split on beam, dancer in arabesque, hamstring stretch
What is static active flexibility?
Performer completing a voluntary contraction to move a joint just past its point of resistance
What is static passive flexibility?
Assisted by a partner or aid to move a joint just beyond its point of resistance
Definition of dynamic flexibility
The range of motion about a joint with reference to speed of movement. It reflects the joints and connective tissues resistance to movement
What is a sporting example of dynamic flexibility?
Javelin thrower, split leap in dance
What are the factors affecting flexibility?
Type of joint, age, gender, length and elasticity of connective tissues
How does type of joint affect flexibility?
-Ball and socket joints have a greater range of motion than hinge joints
-Because the size and shape of joints and the articulating bones can aid or limit range of motion
How does length and elasticity of surrounding connective tissues affect flexibility?
-The greater the length and elasticity of surrounding muscles, tendons and ligaments, the greater the range of motion
-The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion
-The greater the elasticity, the greater the range of motion possible at a joint
How does gender affect flexibility?
-Females are generally more flexible than males
-Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle connective tissue and elasticity
How does age affect flexibility?
-Flexibility is greatest in child hood and then declines with age
-Age-relegated decline is due to a loss in elasticity of connective tissues
What are the tests to measure flexibility?
Sit snd reach test, goniometry
What is the protocol for the Goniometry test?
- The head (360° protractor) is placed on the axis of rotation of joint and the arms extend along articulating bones
- The difference in joint angle is taken from starting position to the full range of motion possible
What are the advantages of the goniometer test?
-Objective, valid and accurate measure
-Any joint and any plane of movement can be measured, making it very sport specific
What are the disadvantages of the goniometer test?
-Can be difficult to locate the axis of rotation
-Training required for an accurate measurement
What is the protocol for the sit and reach test?
- Sit and reach box placed against a wall, participant sits with straight legs (no shoes) and feet flat against the box and reach forward as far as possible
- At full stretch, position is held for two seconds, the best score from 3 attempts is recorded
What are the advantages of the sit and reach test?
-Easy to administer
-Cheap and accessible equipment
-Standardised data for comparison
What are the disadvantages of the sit and reach test?
-Measures only lower back and hamstring flexibility
-Not joint or movement specific
-Participant must be warmed up, move slowly and hold position for 2 seconds for valid results
What are the two types of stretching routines?
Maintenance stretching - performed as part of a warm-up to maintain current range of motion about a joint and prepare for bout of exercise about to come
Developmental stretching - stretching sessions designed to improve range of motion about a joint
What are the two types of static stretching?
Active, Passive
What is static stretching?
-Range of motion at a joint without movement
-Lengthening a muscle and connective tissue just beyond its point of resistance and holding for 10-30 seconds, each stretch repeated 3-6 tomes
What are the advantages of static stretching?
-Simple and safest method
-Often used in a cool down
-Increases range of motion about a joint
-Aids muscle relaxation
What are the disadvantages of static stretching?
-Adaptations are low
-Should be avoided in warm up, as fails to prepare body and possibly results in decrease subsequent speed and power
-Fails to prepare muscles for dynamic movements
What is static active stretching?
-Performer moves the joint into its fully stretched position themselves without any assistance
-Holds for 10-30 seconds
What is static passive stretching?
-A performer moves the joint just beyond a point of resistance with assistance
-Holds for 10-30 seconds
What are examples of static stretching?
Yoga, splits in gymnastics
What is isometric stretching?
-Involves isometrically stretching the muscles whilst holding a stretched position
-With the use of partner or apparatus, performer moves into a static passive stretch and isometrically contacts for muscles for 7-20 seconds then relaxes for 20 seconds
What are the timings for isometric stretching?
7-20 seconds, followed by 20 second rest
What is an example of isometric stretching?
‘pushing the wall calf stretch
What are advantages of isometric stretching?
-Increased resting length of muscle, increasing range of motion
-Overcomes/desensitise stretch reflex
-Fast and effective way to improve static flexibility
-Less risk of injury compared to ballistic
What are disadvantages of isometric stretching?
-Unsuitable for use in warm up/36 hour recovery between sessions
-Reduction in contractibility/speed of muscle contraction
-Risk of tendon and connective tissue damage, should be avoided by under 16’s
-Static flexibility gained less appropriate/specific (than dynamic flexibility gains) in some sports
-Gains are quickly lost if stretching is not done regularly
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What is PNF stretching?
-A stretching technique used to desensitise stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further
What are the stages of PNF training?
-Follows a 3 step “Static, contract, relax” process
1. Static - with assistance from a partner, limb in moved just past point of resistance and held
2. Contract - agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds
3. Relax - the muscle relax and then limb can be moved further into the stretched position
-Hold stretch for approx. 10-30 seconds
-Repeated 3 times
What are the timings for PNF stretching?
Contract for 6-10 seconds, relax for 10 seconds, do it 3 times
What are the timings for static stretching?
10-30 seconds, 3-6 sets
What are the advantages of PNF stretching?
-Increased muscle spindle length, muscle spindle adapts to new length, which delays/desensitises stretch reflex
-Fastest method of increasing static flexibility
-Increase range of motion at a joint
-Effective for developmental stretching
-Faster gains than other methods
What are the disadvantages of PNF stretching?
-Subsequently decrease speed and power
-Uncomfortable
-Unsuitable for warmup
-Risk of connective tissue damage
-Gains quickly lost if not done regularly
-Complex, previous flexibility required
What is ballistic stretching?
-Range of motion at a joint without reference to speed of movement
-Swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
What are examples of ballistic stretching?
-Netballer reaching for an interception
Kick-boxer performing a high kick to the head well
-Goalkeeper reaching further to save ball
-Explosive arm swings, high leg kicks
What are the advantages of ballistic stretching?
-Improves subsequent speed and power
-Suited for more ballistic/dynamic activities like martial arts, gymnastics
-Prepares muscles and connective tissue for rapid movement
What are the disadvantages of ballistic stretching?
-High risk of injury due to momentum, extreme ROM
-Creates muscle tensions. does not allow sufficient time for tissues to adapt to stretch
-More appropriate for those already flexible
-Not appropriate for recreations performers
What is dynamic stretching?
Stretching technique which involves taking a joint through its extreme range of motion with control over the entry and exit of the stretch
What is an example of dynamic stretching?
walking lunge, arm circles, sideways squat walks, torso twists
What are the timings for dynamic stretching?
8-12 repetitions as a pet of a warm up
What are the timings for ballistic stretching?
8-12 repetitions as part of warm up
What are the advantages of dynamic stretching?
-Less risk of injury as entry and exit are under control
-Can be performed actively or passively
-Improves subsequent speed and power
What are the disadvantages of dynamic stretching?
-Does not aid muscle relaxation after training
How to plan a flexibility training using FITT?
Frequency - 2-6 times per week depending on activity and starting levels, for at least 6 weeks
Intensity - taking a limb just beyond its point of resistance through its extreme range of motion
Time - 10-15 minute sessions, each stretch belong held for 10-30 seconds and repeated 3 time
Type - depending on activity + level, static, ballistic, PNF, isometric
What are the adaptations of muscles and connective tissue to flexibility training?
What is the impact of overall performance for flexibility training?
-Increased range of motion at a joint
-Increased distance and efficiency for muscles to create force and speed
-Decreased risk of injury during dynamic movements
-Improved posture and alignment
In which sports is flexibility a key fitness component?
Dance, gymnastics, martial arts, swimming
What is an example of static stretching?
Gymnasts performing the splits well and in a full split
What is the principle behind PNF stretching?
-When a muscle is stretched it triggers the muscle spindles
-Response is to contract/shorten the muscle
-When a muscle is contracted it triggers the gogli tendon organs
-Response is to relax/lengthen the muscle
-If stretch is immediate, then the muscle spindle is overridden allow greater stretch/inhibiting stretch reflex
-With time, muscle spindles adapt to an increase length, delaying stretch reflex
Plan a dynamic flexibility training programme
-Warm up, pulse raiser, dynamic stretches (eg. walking lunges)
-Frequency - 3X per week
-Intensity - movement takes joint just beyond point of resistance, through full ROM
-Time, 10-15 minute session, each stretch held 10-30seconds, 3 sets
