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Physiology, anatomy and biomechanics (2) > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Define flexibility

A

The range of motion at a joint which is sport and joint specific

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2
Q

How is flexibility sport and joint specific?

A

Sport: a rugby player requires less flexibility but more strength and stability at the shoulder joint than a gymnast
Joint: someone flexible at the shoulder may have poor flexibility at the vertebrae

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3
Q

What are the two components of flexibility?

A

Static and dynamic

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4
Q

How is static flexibility a prerequisite to dynamic flexibility?

A

E.g. good static adductor flexibility forms the basis for achieving good dynamic flexibility

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5
Q

What is the difference between flexibility and stretching?

A

Flexibility is the range of movement at a joint

Stretching is the training method used to increase flexibility

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6
Q

Define static flexibility

A

The range of motion at a joint without accounting for speed

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7
Q

Define dynamic flexibility

A

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

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8
Q

Why is flexibility important?

A
  • sports participation and promotion of a healthy lifestyle

- without stretching body tissue will break down leading to injury

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9
Q

What are the benefits of flexibility training?

A
  • reduced risk of injury
  • improved posture, alignment and ergonomics
  • reduced/ delayed DOMS
  • enhances performance
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10
Q

How does flexibility training enhance performance?

A
  • improves range of motion
  • increases range of motion when applying force
  • improved economy of movement (strength endurance/ aerobic capacity)
  • improves motor performance
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11
Q

Name twelve factors that affect flexibility

A

Type of joint, joint shape, length/elasticity of connective tissues, muscle length/elasticity, gender, age, elasticity, temperature, muscle mass, nerves, hyper mobility and flexibility training

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12
Q

How does the type of joint affect flexibility?

A

Ball and socket: full RoM
Pivot joint: rotation only
Hinge: flexion or extension

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13
Q

How does joint shape affect flexibility?

A

Arrangement, alignment and shape of articulating bones e.g. shoulder joint has a shallow joint cavity allowing greater RoM compared to the hip which has a deeper cavity reducing RoM but increasing stability

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14
Q

How does the length and elasticity of connective tissues affect flexibility?

A

Tendons, ligaments, epimysium, perimysium and endomysium, fascia and joint capsule limit RoM

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15
Q

What is epimysium?

A

Elastic tissue surrounding the muscle consisting of dense connective tissue forming a hard tendon

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16
Q

What is perimysium?

A

A sheath surrounding each singular muscle fibre containing collagen, intramuscular fat, blood vessels and nerves to maintain blood flow and innervate fascicles

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17
Q

What is endoysium?

A

A fine sheath of connective tissue layer of reticular fibres surrounding each singular muscle fibre including blood vessels, nerves and lympathics

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18
Q

How does the elasticity and length of muscles affect flexibility?

A

The muscles spindles activation point before it initiates the stretch reflex prevents further RoM

19
Q

How does gender affect flexibility?

A

Generally females are more flexible than males

20
Q

How does age affect flexibility?

A

Children generally have greater flexibility and decreases with maturation due to a decrease in muscle and connective tissue elasticity

21
Q

How does elasticity affect flexibility?

A

The suppleness of skin and adipose tissue

22
Q

How does temperature affect flexibility?

A

Elasticity of muscles and tissues is increased as temperature increases by 1-2 degrees C, hence a warm up

23
Q

How does muscle mass affect flexibility?

A

Excess muscle mass around a joint restricts RoM

24
Q

How do nerves affect flexibility?

A

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

25
Q

How does hyper mobility affect flexibility?

A

Inherited (double-jointed) or trained factors increase RoM but can lead to instability and increased risk of injury

26
Q

How does flexibility training affect flexibility?

A

Stretching within a programme can maintain or increase RoM

27
Q

Describe goniometry

A

The most valid, accurate and recognised measure of flexibility which uses a double armed goniometer to measure the number of degrees from a neutral starting position to the position at the end of a full RoM at specific joints

28
Q

Describe maintenance stretching

A

Stretching as part of a warm up or cool down to maintain not increase the performer’s RoM

29
Q

Describe developmental stretching

A

Whole or part training sessions (10-15 mins minimum) devoted solely to stretching to increase RoM

30
Q

Apply the FITT principle to stretching

A

Frequency: depending on activity type and initial flexibility around 2-3 times a week
Intensity: depending on method used from mild tension to extreme point of resistance
Time: each hold should be 10-30+ secs, reps depend on type of stretching and initial flexibility
Type: static, dynamic, ballistic, PNF

31
Q

Why is specificity important?

A

It is important the performer considers which joints require more RoM
The body position, speed and velocity at which the joints need to move
The most appropriate type of stretching

32
Q

Name the four types of stretching

A

Static, ballistic, dynamic and proprioreceptive neuromuscular facilitation (PNF)

33
Q

Describe active static stretching

A

The performer completes a voluntary static contraction to create force to stretch the antagonist beyond its point of resistance, the stretch is held for 6-20 seconds to increase the RoM

34
Q

Describe static passive stretching

A

The same concept as active static stretching except assisted by an external force e.g. gravity, apparatus or a partner to stretch muscle or connective tissues

35
Q

Evaluate static stretching

A
  • Thought to be the safest method of stretching
  • Slowest method of increasing RoM
  • Does not prepare the joint for dynamic and powerful RoM in performance
  • Most effective post-exercise to return stretches to their pre-exercise length
  • More appropriate for muscles or connective tissues around joints with a poor RoM
  • Limit to less than 20 seconds to avoid loss of speed, power and strength
36
Q

Describe ballistic stretching

A
  • Using momentum to forcibly move a joint to its extreme end of range
  • Fast, swinging, active or bouncing movement
  • Used by performers in fast, dynamic and active sports
37
Q

Evaluate ballistic stretching

A
  • Least effective as it does not allow ample time for issues to adapt to the stretch and creates muscle tension restricting motion
    Greater risk of DOMS or injury
  • Limited long term adaptations for increasing muscle strength
  • Should only be performed by performers with a good RoM
38
Q

Describe dynamic stretching

A
  • Not the extreme point of resistance but with controlled muscle tension on entry and exit
  • Can be performed actively or passively
39
Q

Evaluate dynamic stretching

A
  • Controlled version of ballistic stretching
  • Only be performed by those who already have a good RoM
  • Develops optimum level of dynamic flexibility essential for all activities
    More appropriate for a warm up to increase speed, strength and power
40
Q

Describe PNF stretching

A

Three clear stages

  • Static: stretch just beyond PoR
  • Contract: isometric contraction held for 10 seconds
  • Relax: relax the muscle and repeat at least three times
  • Requires assistance of a partner to resist the performer moving away from the isometric stretch
41
Q

Evaluate PNF stretching

A
  • Effective to increase RoM at joints with poor flexibility
  • Inhibits the stretch flex through repeated isometric contraction
  • More effective than static but more complex requiring more time to learn and tolerate greater discomfort and injury risk
  • Limit to less than 20 seconds
42
Q

What are the adaptations and benefits of flexibility training?

A
  • Increased elasticity and length of muscles and connective tissue
  • Muscle spindles adapt to reduce stretch reflex
  • Increased potential for static and flexibility
  • Increased distance and efficiency for muscles to create force and acceleration
  • Reduced risk of injury
43
Q

How can flexibility aid overall health?

A

When the body has poor flexibility this can affect alignment of the body (the affected muscles are hamstring group, rectus femurs, tensor fascia late, gastrocnemius, pec major and upper trapezius) causing musculoskeletal pain

Physiology, anatomy and biomechanics (2) (27 decks)

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