FLEXIBILITY Flashcards
What is Flexibility?
What sports is it associated with?
Flexibility is the range of motion about a joint. It is a key component of fitness associated with dancers, gymnasts and swimmers.
Why is Flexibility important?
Important to all athletes to increase the speed and force of muscle contraction, prevent injury and maximise technique.
What are the two types of flexibility?
Static and Dynamic
What is static flexibility?
Range of movement (ROM) at a joint without movement occurring
What is Static active flexibility?
Sporting example?
Static Active flexibility – Contract the agonist to stretch the antagonist e.g. by contracting your Biceps you automatically stretch your Triceps
What is Static passive flexibility?
Sporting example?
Static Passive flexibility – Partner assists the stretch by taking to end ROM e.g. you laying down on your back your partner stretching your leg over your hips.
What is dynamic flexibility?
Dynamic – ROM at a joint whilst movements occur at the joint e.g. arm circles performed by a swimmer
How does the type of joint have effect on flexibility?
Ball and socket joints have a greater range of motion than hinge joints
Size and shape of joint affects ROM
How does surrounding tissues have effect on flexibility?
The greater the length and elasticity if the surrounding tissues (muscles, tendons and ligaments)
The greater range of movement
How does Gender have effect on flexibility?
Females are generally more flexible than males
Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity
How does age have effect on flexibility?
Flexibility is greatest in childhood and declines with age
Elasticity of connective tissue declines as age increases
How is the sit and reach test administered?
Box against the wall
Shoes removed
Legs straight/ knees extended
Reach as far down the box as possible
Hold position for 2 seconds at the end ROM
Best score from 3 attempts recorded
Advantages of the sit and reach test?
Easy to administer
Cheap equipment
Standardised results
Disadvantages of the sit and reach test?
Only specific to lower back and hamstring
Only measures static flexibility
Must have warmed up and hold position for 2 seconds
How is the Goniometry test administered?
360 protractor with two arms
Measures ROM at any joint
Centre if goniometer placed at centre of rotation with arms extending along articulating bones
Difference in joint angle is taken from starting position to full ROM position
Advantages of the Goniometry test?
Objective measure
Any joint can be measured in any plane – highly sports specific
Disadvantages of the Goniometry test?
Difficult to always find centre of rotation
Need training in use of goniometer
What is maintenance streching?
Maintenance stretching – Performed as part of a warm-up to maintain current ROM around a joint and prepare for a bout of exercise
What is development stretching?
Developmental stretching – Stretching sessions designed to improve the range of motion about a joint
What are the 5 different types of stretching?
Static stretching
Isometric stretching
Proprioceptive neuromuscular facilitation (PNF)
Ballistic stretching
Dynamic stretching
How do you perform static stretching?
Stretch and hold at end of ROM for 10-30 seconds
Repeat each stretch 3-6 times
Advantages of static stretching?
Safe and effective method
Better suited for maintaining flexibility
Good in cool downs to aid muscle relaxation
Not appropriate for warm ups (very non-specific sports movements)
How to do active stretching?
Performer moves into position themselves.
Contract agonist to stretch antagonist
Difficult to hold longer than 10 seconds (Yoga positions)
How to do passive streching?
Use of partner or equipment to move performer to end ROM
