Flexibility

Question 1

An athlete has a limited hamstring flexibility (30 degrees defect in the 90/90 test). According to Mohr, Long and Goad (2014) which type of training would be most effective for improvement?

Answer 1

A mix of static hamstring stretching and foam rolling

Question 2

What happens to muscles when they are statically stretched?

Answer 2

They become elongated.

Question 3

Why do you want to static stretch regularly?

Answer 3

• To increase range of motion.

- Reduce injuries due to improper range of motion.

Question 4

What type of stretching would be best for an explosive exercise?

Answer 4

Dynamic stretching, i.e. active movement.

Question 5

What is reported to be the best way in improving flexibility?

Answer 5

Combining static stretching >45 seconds and foam rolling.

Question 6

How is intensity measured in static stretching?

Answer 6

Level of pain experienced.

Question 7

What is the ideal recovery period after static stretching?

Answer 7

5 seconds to 5 minutes

Question 8

How is the volume measured for static stretching?

Answer 8

• Repetitions (1-10 reps)
• Duration (5s-120s holds)
• Frequency per day (1-6 per day)