FLEXIBILITY

Question 1

What is Flexibility?

What sports is it associated with?

Answer 1

Flexibility is the range of motion about a joint. It is a key component of fitness associated with dancers, gymnasts and swimmers.

Question 2

Why is Flexibility important?

Answer 2

Important to all athletes to increase the speed and force of muscle contraction, prevent injury and maximise technique.

Question 3

What are the two types of flexibility?

Answer 3

Static and Dynamic

Question 4

What is static flexibility?

Answer 4

Range of movement (ROM) at a joint without movement occurring

Question 5

What is Static active flexibility?

Sporting example?

Answer 5

Static Active flexibility – Contract the agonist to stretch the antagonist e.g. by contracting your Biceps you automatically stretch your Triceps

Question 6

What is Static passive flexibility?

Sporting example?

Answer 6

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.

Question 7

What is dynamic flexibility?

Answer 7

Dynamic – ROM at a joint whilst movements occur at the joint e.g. arm circles performed by a swimmer

Question 8

How does the type of joint have effect on flexibility?

Answer 8

Ball and socket joints have a greater range of motion than hinge joints

Size and shape of joint affects ROM

Question 9

How does surrounding tissues have effect on flexibility?

Answer 9

The greater the length and elasticity if the surrounding tissues (muscles, tendons and ligaments)

The greater range of movement

Question 10

How does Gender have effect on flexibility?

Answer 10

Females are generally more flexible than males

Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity

Question 11

How does age have effect on flexibility?

Answer 11

Flexibility is greatest in childhood and declines with age

Elasticity of connective tissue declines as age increases

Question 12

How is the sit and reach test administered?

Answer 12

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

Question 13

Advantages of the sit and reach test?

Answer 13

Easy to administer
Cheap equipment
Standardised results

Question 14

Disadvantages of the sit and reach test?

Answer 14

Only specific to lower back and hamstring
Only measures static flexibility
Must have warmed up and hold position for 2 seconds

Question 15

How is the Goniometry test administered?

Answer 15

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

Question 16

Advantages of the Goniometry test?

Answer 16

Objective measure

Any joint can be measured in any plane – highly sports specific

Question 17

Disadvantages of the Goniometry test?

Answer 17

Difficult to always find centre of rotation

Need training in use of goniometer

Question 18

What is maintenance streching?

Answer 18

Maintenance stretching – Performed as part of a warm-up to maintain current ROM around a joint and prepare for a bout of exercise

Question 19

What is development stretching?

Answer 19

Developmental stretching – Stretching sessions designed to improve the range of motion about a joint

Question 20

What are the 5 different types of stretching?

Answer 20

Static stretching

Isometric stretching

Proprioceptive neuromuscular facilitation (PNF)

Ballistic stretching

Dynamic stretching

Question 21

How do you perform static stretching?

Answer 21

Stretch and hold at end of ROM for 10-30 seconds

Repeat each stretch 3-6 times

Question 22

Advantages of static stretching?

Answer 22

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)

Question 23

How to do active stretching?

Answer 23

Performer moves into position themselves.

Contract agonist to stretch antagonist

Difficult to hold longer than 10 seconds (Yoga positions)

Question 24

How to do passive streching?

Answer 24

Use of partner or equipment to move performer to end ROM

Question 25

How do you perform isometric streching?

Answer 25

Can be done on your own (active) or with a partner/ equipment (passive)
Move into a static stretch, isometrically contract muscles being stretched for 7-20 seconds.
Then relax the muscle for 20 seconds e.g. wall-calf stretch

Question 26

Advatages of isometric streching?

Answer 26

Contraction helps overcome the stretch-reflex so allows for greater ROM to be developed

Also helps increase strength in a tensed muscle

Question 27

Disadvantages of isometric streching?

Answer 27

Higher injury risk though and should be avoided by under 16’s

Should be limited to once every 36 hours

Question 28

What is Proprioceptive neuromuscular facilitation (PNF)?

Answer 28

Delays the stretch – reflex

Leads to increased muscle length

Shows the fastest gains in flexibility

Used as part of a cool down or at the end of a training session

Very good for developing flexibility around joints with limited flexibility

Most complex method and most uncomfortable

Question 29

What is Ballistic stretching?

Answer 29

Swinging or bouncing movements
Use momentum to move joint to end ROM
Bouncing action equivalent to a spring
Very specific to those who perform sports associated with ballistic/ explosive actions (gymnastics, martial arts etc)
Develops speed and power
Carries highest injury risk (insufficient time for muscles to lengthen
May active stretch-reflex

Question 30

What is Dynamic stretching?

Examples?

How do you do it?

Answer 30

Take joint through full ROM with control over entry and exit of stretch
Examples: Arm circles, lunges, squats etc
More controlled than ballistic stretching (does not go to extreme end point)
Less risk of injury
Excellent as of a warmup as they re-create sports specific movements
Each stretch should be repeated 8-12 repetitions

Question 31

What does increasing resting length do?

Answer 31

Increased ROM around a joint

- Muscle spindles adapt to the increased length, reducing the stretch reflex stimulus

Question 32

What does increased elasticity do?

Answer 32

Increased static and dynamic flexibility
Increased stretch of the agonist
Decreased inhibition from the antagonist

Question 33

What are the overall structural and functional adaptations to flexibilty?

Answer 33

Increased range of motion about a joint
Increased distance and efficiency for muscles to create force at speed
Decreased risk of injury during dynamic movements
Improved posture and alignment