Flexibility Flashcards
What are the two fitness tests for flexibility
Sit and reach test
Goniometry test
Protocol of the sit and reach test
Sit with legs straight out in front of you, so your feet touch the sit and reach box under the 15cm overhang
make sure box is flat against the wall
Reach forward touching the box, hold for 3 secs
Get someone to record your reach
Repeat twice then find average
Take 15cm from your reach, to account for overhang
Advantages of the sit and reach test
Easy to do
Minimal equipment needed
Can do it on your own (if mark reach yourself, eg sticker)
Most likely to be used for cognitive
Disadvantages of the sit and reach test
People can easily cheat (bend your knees)
Only measures specific flexibility (hip) not whole body
Protocol of the goniometry test
Place the centre of the angle ruler/goniometry over the joint being measured -have the subject move the limb into the desired ROM until they feel/reach the first point of resistance to the movement
Move the arm of the angle ruler to match the angle of the limb moved and read off the angle in the centre of the ruler
Advantages of the goniometry test
Used by elite
Can measure all joints
Most accurate/valid
Disadvantages of the goniometry test
Specialist equipment -cost
Cannot be used for cognitive
Definition of flexibility
The range of movement possible at a joint
Benefits of completing a flexibility training programme
Decrease risk of injury Improve sport-more powerful contractions Reduced DOMs Improves posture/alignment Greater range of movement Speed up recovery More efficient neuromuscular involvement Decrease muscle viscosity
Adaptations caused by flexibility training
Increase in muscle elasticity
Decrease risk of injury-particularly dynamic
Increase potential for force of production
Increase in ROM-static and dynamic flexibility increases
Resting length of muscle increases
Name the 4 training methods
Static
Dynamic
Ballistic
PNF
Explain static training as a method of increasing flexibility including advantages and disadvantages
Stationary (eg calf stretch)
Traditional form of stretching
Taking the muscle to the point of resistance -hold for 10-15secs
Two types: active (self) and passive (partner)
Not sport specific as does not increase flexibility
Does not link with movements of a game
+easy, all learners, low injury risk
-does not enhance flexibility
Explain dynamic training as a method of increasing flexibility including advantages and disadvantages
Control of movement (eg lunges)
Taking muscle to the point of resistance
Games played -links to movement of the game
+specific to aid flexibility in that sport, low risk of injury
-does not enhance flexibility as takes it to point of resistance
Explain ballistic training as a method of increasing flexibility including advantages and disadvantages
Explosive movement
Bounding
Uncontrolled
Mimicking sporting movements
Sprinters -any anaerobic performers (PC system needed), power based sports
+enhancing power, increasing 2B fibres, specific sport flexibility
-higher risk of injury, greater effect of DOMs
Explain PNF training as a method of increasing flexibility including advantages and disadvantages
- Taking to the point of resistance
- Hold -allows muscle to relax
- Take it past the point of resistance -hold for 30secs
Two types: partner and resistance
Gymnasts, dancers, trampolinists, elite level
+greatest flexibility gain, elite level
-higher risk of injury
Name the factors that affect flexibility
Type of joint Joint shape Length/elasticity of connective tissue Length/elasticity of muscle Gender Age Elasticity of muscle Temperate Muscle mass Training
Explain how the type of joint affects flexibility
Ball and socket joint has full ROM due to having 3 planes of movement
Pivot joint only has rotation
Hinge joint has flexibility and extension
Explain how the joint shape affects flexibility
Arrangement, shape and alignment of the joints surfaces and bones dictate ROM
Eg. shoulder has increased ROM due to having a shallow cavity in comparison to he hip which has a deeper cavity
Explain how the length/elasticity of muscles affects flexibility
The muscle spindles activation point before it initiates the stretch reflex prevents further ROM
Explain how the length/elasticity of connective tissue affects flexibility
In and around muscles and joints
Tendons, ligaments and joint capsule all limit ROM
Explain how gender affects flexibility
Females are more flexibility than males as they have a lower muscle mass
Explain how age affects flexibility
Flexibility is greater in children and decreases as a person ages due to decrease in elasticity of muscles and connective tissue (weakens)
Explain how the elasticity of muscles affects flexibility
The suppleness of skin and tissue
Explain how temperature affects flexibility
Elasticity of muscles and connective tissue is increased as temperate increases by 1-2degrees, hence warm up should be performed
Explain how the muscle mass affects flexibility
Excess muscle mass around the joint restricts ROM
Explain how training affects flexibility
Stretching within training may maintain/increase ROM
