Flexibility

Question 1

What are the two fitness tests for flexibility

Answer 1

Sit and reach test

Goniometry test

Question 2

Protocol of the sit and reach test

Answer 2

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

Question 3

Advantages of the sit and reach test

Answer 3

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

Question 4

Disadvantages of the sit and reach test

Answer 4

People can easily cheat (bend your knees)

Only measures specific flexibility (hip) not whole body

Question 5

Protocol of the goniometry test

Answer 5

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

Question 6

Advantages of the goniometry test

Answer 6

Used by elite
Can measure all joints
Most accurate/valid

Question 7

Disadvantages of the goniometry test

Answer 7

Specialist equipment -cost

Cannot be used for cognitive

Question 8

Definition of flexibility

Answer 8

The range of movement possible at a joint

Question 9

Benefits of completing a flexibility training programme

Answer 9

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

Question 10

Adaptations caused by flexibility training

Answer 10

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

Question 11

Name the 4 training methods

Answer 11

Static
Dynamic
Ballistic
PNF

Question 12

Explain static training as a method of increasing flexibility including advantages and disadvantages

Answer 12

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

Question 13

Explain dynamic training as a method of increasing flexibility including advantages and disadvantages

Answer 13

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

Question 14

Explain ballistic training as a method of increasing flexibility including advantages and disadvantages

Answer 14

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

Question 15

Explain PNF training as a method of increasing flexibility including advantages and disadvantages

Answer 15

1. Taking to the point of resistance
2. Hold -allows muscle to relax
3. 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

Question 16

Name the factors that affect flexibility

Answer 16

Type of joint
Joint shape
Length/elasticity of connective tissue
Length/elasticity of muscle
Gender
Age
Elasticity of muscle
Temperate
Muscle mass
Training

Question 17

Explain how the type of joint affects flexibility

Answer 17

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

Question 18

Explain how the joint shape affects flexibility

Answer 18

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

Question 19

Explain how the length/elasticity of muscles affects flexibility

Answer 19

The muscle spindles activation point before it initiates the stretch reflex prevents further ROM

Question 20

Explain how the length/elasticity of connective tissue affects flexibility

Answer 20

In and around muscles and joints

Tendons, ligaments and joint capsule all limit ROM

Question 21

Explain how gender affects flexibility

Answer 21

Females are more flexibility than males as they have a lower muscle mass

Question 22

Explain how age affects flexibility

Answer 22

Flexibility is greater in children and decreases as a person ages due to decrease in elasticity of muscles and connective tissue (weakens)

Question 23

Explain how the elasticity of muscles affects flexibility

Answer 23

The suppleness of skin and tissue

Question 24

Explain how temperature affects flexibility

Answer 24

Elasticity of muscles and connective tissue is increased as temperate increases by 1-2degrees, hence warm up should be performed

Question 25

Explain how the muscle mass affects flexibility

Answer 25

Excess muscle mass around the joint restricts ROM

Question 26

Explain how training affects flexibility

Answer 26

Stretching within training may maintain/increase ROM