Flexibility Flashcards
What is the difference between static and dynamic flexibility?
Dynamic takes the speed of movement into account, and reflects the joints resistance to movement
What are the factors that affect flexibility?
Joint type Joint shape Elasticity of connective tissue Strength of opposing muscle Muscle / fat mass surronding the joint Tempreture of the muscles Gender Age Training External tempreture Clothing
What are the two ways of testing flexibility?
Sit and reach test
Goniometer (most accurate)
What is the difference between active and passive static stretching?
Passive it with an external aid to help balance
Critically evaluate ballisitc stretching
Stretches that invlove the use of momentum to move a joint forcecibly through to its extreme point of resistance
Greatly increases flexibility for proffessionals
Severe injuries possible
Muscles must be very warm
What is the intensity / frequency / time required for improving flexibility?
Mild tension - no pain
3x a week
10-30s 3-6 times
Define Dynaminc Stretching
Stretches that involve taking the muscles through a joints full range of movement with muscle tension but with the entry and exit under more control
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
How is PNF carried out?
Muscle is taken to point of resistance
Isometric contraction performed for 5secs against an immoveable object
Muscle is immediatly relaxed
Muscle is taken slightly bryond point of resistance
This stretch is held for 10-30secs
How does PNF work?
When the muscle is stretched it triggers the muscle spindles, so the muscle contracts
This contraction causes the golgi tendon organ to relax
This overrides the stretch reflex
What are the adaptations and benefits of flexibility training?
Increased elasticity of connective tissue
Increased RoM at a joint before the stretch reflex
Increased efficiancy for muscles to create force and acceleration
Reduces potential for injuy during dynamic sporting movements
