Flexibility

Question 1

What is flexibility?

Answer 1

The range of motion around a joint or series of joints

Question 2

What is static flexibility?

Answer 2

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

Question 3

What is dynamic flexibility?

Answer 3

The resistance of a joint to movement

Question 4

What is static active stretching?

Answer 4

Unassisted stretch requiring voluntary muscle contraction to move the joint to its maximal range of motion.
Athlete moves the joint just beyond its point of resistance lengthening soft tissues around the joint. Stretch position for 6-10 secs

Question 5

What is static passive?

Answer 5

Assisted stretch. Athlete moved into position taking joint just beyond point of resistance to lengthen soft tissue around joint.
Assistance can be an external force, gravity, body momentum or manual assistance
Slow flexibility improvement but safe and effective

Question 6

What is ballistic stretching?

Answer 6

Creates muscle tension and increases risk of soft tissue injuries
Athlete uses momentum to move a joint to an extreme range of motion
Exercise involve dynamic, swinging
Limited flexibility gains but specific to gymnastics and dancers

Question 7

What is dynamic stretching?

Answer 7

A more controlled version of ballistic stretching
Takes the joint through its full range of motion with muscle tension but exist under control
Increased speed, power and strength work for performer
Increased optimum dynamic flexibility essential for all activities
Can be performer active or passive like static stretching

Question 8

What is PNF?

Answer 8

Propriorceptive neuromusclar facilitation
Static muscle stretch followed by isometric contraction (10 secs)
Muscle then relaxed and stretch further
Isometric contraction inhibits stretch reflex, allowing muscle to stretch further
May require a partner to assure
Quick flexibility gains but not as safe as static stretching