Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Exercise Physiology > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Define flexibility.

A

The range motion around a joint or a series of joints.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Define static flexibility.

A

The range of motion around joint without accounting for speed.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Define dynamic flexibility.

A

The range of motion around a joint which occurs in the performance of a physical activity at either normal or rapid speed.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Name 12 factors affecting flexibility.

A
  • Joint type
  • Joint shape
  • Length of connective tissue
  • Muscle elasticity
  • Age
  • Gender
  • Elasticity
  • Temperature
  • Muscle mass
  • Nerves
  • Hypermobility
  • Flexibility training
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Explain how joint type effects flexibility.

A
  • Ball and socket = full ROM
  • Pivot = only allows rotation
  • Hinge = only allows flexion and extension
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Explain how joint shape effects flexibility.

A

The arrangement, shape and alignment or the joints’ articulating surfaces/bones dictate ROM.
E.G. the shoulder joint has an increased ROM having a shallow joint cavity compared with the hips deeper cavity which limits ROM but increases stability.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Explain how the length of connective tissues effects flexibility.

A

E.G. tendons, ligaments, fascia and joint capsule all limit ROM.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Explain how muscle elasticity effects flexibility.

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Explain how gender effects flexibility.

A

Females are naturally more flexible.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Explain how age effects flexibility.

A
  • Flexibility is greater in children.

- Decreases with age due to the decrease in elasticity of muscle and connective tissue.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Explain how temperature effects flexibility.

A

Elasticity of muscles and connective tissues are increased as temperature increases by 1-2 degrees celsius.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Explain how muscle mass effects flexibility.

A

Excess muscle mass around a joint restricts joint ROM.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Explain how nerves effects flexibility.

A

Nerves pass through the joints - as joints are taken through a full ROM, nerves become stretched or compressed and trigger a stretch reflex within the muscles, increasing their resistance to stretch.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Explain how hypermobility effects flexibility.

A

Inherited (double-jointed) or trained factors increasing ROM but can lead to joint instability and the increased risk of injury.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Explain how flexibility training effects flexibility.

A

Stretching within a training programme may maintain and increase ROM.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Name and describe 2 methods of evaluating flexibility.

A

Sit and reach test:
- sit and reach board
- feet flat on board, legs fully extended
- arms fully extend forward, legs stay straight
- measured in CM
- hold reach for 3 seconds
- measure how far you’ve reached then compare on the ratings table
Goniometry:
- most valid and accurate
- double-armed goniometer used to measure the number of degrees from a neutral starting position to the position at the end of a full ROM at specific joints

17
Q

Why should we do flexibility training?

A
  • Undervalued part of fitness training - flexibility is central to sport.
  • Easy to do as part of a normal training session (warm up and cool down).
  • Can be very sport-specific.
  • Can be done anywhere.
  • Cheap and easy.
  • Benefits to health and performance - decreases the risk of injury, increases ROM and increases performance.
18
Q

Name 5 flexibility training methods.

A 
Maintenance stretching
Developmental stretching
Static
Ballistic 
Dynamic
PNF (proprioceptive neuromuscular facilitation)
19
Q

What is maintenance stretching?

A

Stretching to improve flexibility in a warm up routine.

20
Q

What is developmental stretching?

A

Specific stretching session aimed at improving the ROM.

21
Q

Describe static stretching as a method of flexibility training.

A

Active:
- unassisted, the performer actively completes a voluntary static contraction of an agonist muscle to create the force to stretch the antagonist muscle just beyond its end point of resistance.
- stretch held for 6-20 seconds.
Passive:
- stretches are assisted by an external force (partner or apparatus), to help move the joint just beyond its end point of resistance in order to stretch the muscle/connective tissue.

22
Q

State 2 positives of static stretching as a method of flexibility training.

A
  • Safest method - slowest but most effective form of stretching to increase the length of the muscle.
  • Static stretching ost effective/appropriate at the end of a session to help muscle relaxation using:
  • maintenance stretching to return muscles to their pre-exercise length
  • developmental stretching to increase ROM
23
Q

State 2 negatives of static stretching as a method of flexibility training.

A
  • Static stretching doesn’t prepare the joints for the more dynamic and powerful ROM that are involved in the actual activity to be performed.
  • Limit static stretching to less than 20 seconds to prevent loss of subsequent speed, power and strength work.
24
Q

Describe ballistic stretching as a method of flexibility training.

A
  • Uses momentum to move a joint forcibly through to its extreme end of point of resistance.
  • Involves fast, swinging, active or bouncing movements to complete the joints’ full ROM.
  • Primarily promoted and used by performers whose activities involve similar fast, dynamic and active ROM of joints.
25
Q

State 3 negatives of ballistic stretching as a method of flexibility training.

A
  • Least effective as it fails to allow adequate time for the tissues to adapt to the stretch, and creates muscle tension making it more difficult to stretch connective tissue.
  • Greater risk of muscle injury.
  • Should only be performed by athletes who already have a good ROM in the muscle/connective tissues being stretched.
26
Q

Describe dynamic stretching as a method of flexibility training.

A
  • Involves taking the muscles through a joints full ROM.
  • There is muscle tension but with the entry and exit under more control and therefore not the extreme end point of resistance as with ballistic stretching.
  • Dynamic stretching can be performed actively or passively.
27
Q

State a positive of dynamic stretching as a method of flexibility training.

A
  • More controlled version of ballistic stretching or a more technical form of mobility exercises.
28
Q

State 2 negatives of dynamic stretching as a method of flexibility training.

A
  • Should only be performed by athletes who already have a good ROM.
  • More appropriate for a warm up than static stretches to increase subsequent speed, power and strength work.
29
Q

Describe PNF as a method of flexibility training.

A
  • The ‘contract-relax’ is a simple variation of PNF techniques.
    ‘Static-contract-relax’:
  • Static: muscle stretch just beyond point of resistance.
  • Contract: isometric muscle contraction held for a minimum of 10 seconds.
  • Relax: muscle relaxed and sequence is repeated at least 3 times.
  • Requires assistance of a partner to resist the movement of the performer as they isometrically contract the stretched muscle.
30
Q

State 3 positives of PNF as a method of flexibility training.

A
  • PNF most appropriate in muscles with poor ROM.
  • PNF seeks to inhibit this stretch reflex to allow a greater stretch of the muscles.
  • Isometric contraction inhibits the stretch reflex allowing the muscle to be stretched further in each consecutive PNF stretch.
31
Q

State 2 negatives of PNF as a method of flexibility training.

A
  • PNF is a more complex technique, requiring more time to learn and tolerate the greater discomfort and associated injury risks.
  • Limit stretching to less than 20 seconds to prevent loss of subsequent speed, power and strength work.
32
Q

State structural adaptations that will occur as a result of flexibility training.

A
  • Increased elasticity.
  • Increased ROM.
  • Increased length of resting muscle.
  • Muscle spindles adapt to the increased length, reducing the stimulus to the stretch reflex.
  • Increased ROM at a joint before the stretch reflex is initiated.
  • Increased potential for static and dynamic flexibility.
  • Increased distance and efficiency for muscles to create force and acceleration.
  • Increased ROM reduces potential for injury to muscle during dynamic sports movements.
33
Q

State overall adaptations that will occur as a result of flexibility training.

A
  • Decreased risk of injury.
  • Increased ROM.
  • Decreased inhibition from antagonist (increases ROM and allows stretch to go further).
34
Q

What are muscle spindles?

A

Proprioceptions within muscles which send information on the length and rate of change of muscles to the central nervous system.

35
Q

What is the stretch reflex stimulus?

A

Provides automatic regulation of muscle length.

36
Q

What is the inhibition from antagonist?

A

Where the antagonist muscle resists the lengthening to prevent over contraction of the agonist muscle.

Exercise Physiology (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions