Flexibility Flashcards
Flexibility
Lengthening of the muscle and tendons or increasing the joints range of motion
2 Proprioceptors in Stretching
Muscle Spindles and Golgi Tendon Organs
Muscle Spindles
detect and respond to changes in muscle length and are activated during forceful, rapid movements, responsible for the stretch (myostatic) reflex
Golgi Tendon Organs (GTOs)
detect and respond to changes in muscle tension, inhibit the contraction of the agonist muscles, and are activated during slow, controlled, or static stretches
Ballistic Stretching
Intense active muscular effort and can trigger the stretch reflex, higher risk of injury, and should be done with caution
Static Stretching
Muscles should be held to the point of mild discomfort for 30 seconds
Dynamic Stretching
Dynamic stretching is completed by moving through the joint at a slow and controlled pace, but is not held
Example of Static Stretching
Bent over toe touch for 30 seconds for a hamstring stretch
Examples of Dynamic Stretching
high knees, butt kicks, and arm circles
Example of Ballistic Stretching
bent over toe touch with a bounce, most ballistic stretches involve some form of bouncing
Stretching Before Activity
Should take place right after general warm-up and before specific warm-up for 5-10 minutes
Stretching After Activity
Should take place within 5-10 minutes of completing activity for 4-5 minutes
Purpose of Flexibility/Stretching
Increases elasticity of the muscles, prepares the body for movement, and decreases the risk of injury
6 Factors Affecting Flexibility
Joint Structure, Age and Sex, Connective tissue, Weight Training Programs, Muscle Bulk, and Previous Injuries
Benefits of Flexibility
Decreases chronic muscle tension, low-back pain, and stress, Increases motor performance and mind/body connection, and Improves posture and ability to perform activities of daily life
