Flexibility

Question 1

What is the definition of flexibility?

Answer 1

Flexibility is the range of movement at a joint or a series of joints. It is the widest possible movement range permitted at a joint without causing damage to the muscles or connective tissues.

Question 2

What three things does your flexibility rely on?

Answer 2

• The architecture of your joints
• The elasticity of your muscles
• The extensibility of your connective tissues; your ligaments and tendons

Question 3

What are the seven factors that affect flexibility?

Answer 3

1. Age
2. Gender
3. Core temperature
4. Scar tissue
5. Joint type
6. Room temperature
7. Time of day

Question 4

How does age affect flexibility?

Answer 4

Younger people tend to be more flexible as there are high levels of collegen in tissue when you are younger

Question 5

How does gender affect flexibility?

Answer 5

Girls are generally more flexible than boys due to skeletal design as boys tend to have heavier frames.

Question 6

How does core temperature affect flexibility?

Answer 6

The warmer the core temperature, the more flexible as the tissues are more pliable.

Question 7

How does scar tissue affect flexibility?

Answer 7

Scar tissue is less flexible as it has less elasticity than normal tissue

Question 8

How does joint type affect flexibility?

Answer 8

Some people have looser joints than others. Some joints have larger axial classification (have a greater range of movement) such as the triaxial hip joint.

Question 9

How does room temperature affect flexibility?

Answer 9

Once the body’s core temperature has been raised, having a warm room will help maintain core temperature which is better for making the muscles more pliable.

Question 10

How does time of day affect flexibility?

Answer 10

Most people are more flexible in the afternoon due to thefact that the muscles are more relaxed and therefore more pliable

Question 11

Describe the function of ligaments.

Answer 11

They provide bone to bone support and have a stability function

Question 12

The greater the curve when performing a stretch….

Answer 12

….the greater the stretch for the hip flexors

Question 13

What is stretching?

Answer 13

Where the origin and insertion of a muscle are lengthened away from each other, to just beyond its point of resistance.

Question 14

What are the benefits of stretching?

Answer 14

It will improve the elasticity of the muscles and thus increase the range of movement at a joint.

Question 15

How long should you stretch for?

Answer 15

Ideally 60 seconds for a deep developmental stretch. This can be completed in one go or in two 30 second sessions.

Question 16

How often should you stretch?

Answer 16

You will need to stretch at least four times a week to notice a difference. The differences will be most noticible after 5-6 weeks.

Question 17

Give three examples of movements that will benefit from having increased hamstring flexibility.

Answer 17

1. Forwards and side kicks
2. The front leg during splits
3. A flatback position

Question 18

Are active or passive streches more intense?

Answer 18

Active stretches

Question 19

Whe would you most often perform static stretches?

Answer 19

During a warm up

Question 20

What is a static stretch?

Answer 20

Where the origin and insertion of a muscle is lengthened away from each other, to just beond its point of resistance and held with no movement at all.

Question 21

What is a dynamic stretch?

Answer 21

Where the origin and insertion of the muscle is lengthened away from each other to explore the full range of movement at the joint and then relaxed immediately. This is a repeated cycle.

Question 22

What is a passive stretch?

Answer 22

A passive stretch is where an external resistance is used to hold the muscle in its lengthened state. This could be an external force or object or a partner.

Question 23

What is an active stretch?

Answer 23

An active stretch is where the reciprocal muscle performs an isometric contraction to hold the muscle in the stretch allowing the origin and insertion to be lengthened away from each other.

Question 24

What is a ballistic stretch?

Answer 24

A ballistic stretch is where the origin and insertion of a muscle is lengthened away from each other rapidly and forcefully and then immediately relaxed.

Question 25

What is a P.N.F stretch?

Answer 25

Begining in a passive stretch, the reciprocal muscle then performs an isometric contraction against the external force. Immediately upon relaxing the contraction the passive stretch of the target muscle is increased and held. This is repeated.

Question 26

Give an example of a static stretch and the muscle it stretches.

Answer 26

gastric nemius = a lunge

hamstring = touching your toes

Question 27

Give an example of a dynamic stretch and the muscle it stretches.

Answer 27

hamstring = slow controlled, straight leg, leg swings

Question 28

Give an example of a passive stretch and the muscle it stretches.

Answer 28

Hamstring = the splits

Question 29

Give an example of an active stretch and the muscle it stretches.

Answer 29

hamstring = develope devant

Question 30

Give an example of a ballistic stretch and the muscle it stretches.

Answer 30

hamstring = bouncing up and down to touch your toes

Question 31

What are the issues with overstretching?

Answer 31

Overstretching can cause damage to the ligaments. This weakens their stability function and so can lead to dislocation.

Question 32

What is the stretch reflex and how does it help to prevent injury?

Answer 32

The muscles contain stretch receptors/ muscle spindles that are sensitive to changes in length of the muscle and the rate of change in length of the muscle. When the muscle is stretched, it sends sensory information which then triggers the stretch reflex . This prevents damage due to excessive stretching by causing the muscle to contract.

Question 33

Other than the stretch reflex, what is another way that your body naturally prevents injury?

Answer 33

The muscle spindles increase in length more than the ligaments owing to their stability function

Question 34

What happens to the muscles and connective tissue when stretching?

Answer 34

• The resting length of the soft tissue surrounding the joint is increased
• The muscle spindles then adapt to their new length and this reduces the stimulus to the stretch reflex

Question 35

What is P.N.F?

Answer 35

A passive stretch, followed by an isometric contraction of the reciprocal muscle followed immediately by a passive stretch.

Question 36

Describe a P.N.F stretch to improve the flexibility of your hamstrings.

Answer 36

Dancer A lies on her back on the floor and lifts one straight leg in the air towards the ceiling. Dancer B then assists dancer A in a passive stretch to extend their hamstring just beyond its point of resistance . Dancer A then contracts their quadriceps to push against the resistance of dnacer B. Immediately after they stop contracting and relax the muscles, dancer B pushes dancer A’s leg towards their head to increase the passive hamstring stretch.

Question 37

How does a P.N.F stretch work?

Answer 37

By contracting the reciprocal muscle, the quadricpes, the stretch reflex of the hamstring muscle is inhibited (the stretch receptors, in the muscle spindle of the hamstring, think that they are relaxing). Therefore when you deepen the stretch the muscle is permitted to lengthen beyond its usual capability.