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pe mrR > Flexibility > Flashcards

Flexibility Flashcards

1
Q

What is flexibility

A

Range of motion around a joint

Varies between joints

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2
Q

Static flexibility

A

Rom without taking into account speed of movement
Max ROM muscle or connective tissue will allow with external force

Static active
Static passive

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3
Q

Dynamic flexibility

A

Range of motion which takes into account the speed of movement and reflects the joints resistance to movement

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4
Q

Type of joint

A

Ball and socket allows greater movement

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5
Q

Gender affecting flexibility

A

Females more flexible than males as have more oestrogen

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6
Q

Muscle mass

A

Excess muscle mass around joint restricts ROM

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7
Q

Temperature

A

Muscle temperature increase elasticity by 1+degree

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8
Q

Nerves affecting flexibility

A

Nerves pass through joints
Nerves stretches and compressed when taken round their full ROM
Triggers stretch reflex within muscle increasing resistance to stretch

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9
Q

Age

A

Decreases with age due to decrease in muscle and connective tissue elasticity

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10
Q

Sit and reach test

A

Reach forward
Legs straight knees locked, feet flat against box
At full stretch fold position for 2-3s

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11
Q

Sit and reach test advantage

A

Easy to administer
Cheap
Standardised data

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12
Q

Sit and reach disadvantages

A

Lower back and hams only tested
Must be warmed up
Move slowly and hold position
Not joint specific

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13
Q

Goniometry

A

360degree protractor
Measure ROM at any joint
Head of goniometer placed on axes of rotation of joint and arms extend song articulating bones

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14
Q

Gonimetry advantage

A

Valid, accurate measure
Any plane or joint
Sport specific

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15
Q

Goniometry

A

Difficult to locate axis of rotation

Accurate measure training required

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16
Q

Static stretching

A

Lengthening muscle and connective tissue just beyond point of resistance
Avoid in warm up as doesn’t prep for dynamic movement
10-30s
Stretch reflex relaxes after 5-6s, connective tissue then lengthened
Repeated 3-6 times

17
Q

Static active

A

Unassisted

Voluntary static contraction of agonist to create a force to stretch antagonist

18
Q

Static passive

A

Assisted by external five
10-30s
Safe but can fail to prep for sport

19
Q

Isometric stretching

A 
Assistance
Stretch muscle whilst holding stretch position
Relax after stretch
Contract for 7-20s
Overcomes stretch reflex
Once every 36hrs
Increase risk of damage to tendons
Increase flexibility quick
20
Q

Proprioceptors neuromuscular facilitation PNF

A 
Inhibiting stretch reflex response
1) static
Muscle just beyond point of resistance
2)contract
Isometric contract muscles for 10s
3)relax
Muscles relax and sequence repeated at least 3 types
21
Q

Muscle spindle

A

Inhibit to enable stretch reflex to stop working allowing greater stretch in muscle / connective tissue

pe mrR (11 decks)

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