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
How do you perform isometric streching?
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
Advatages of isometric streching?
Contraction helps overcome the stretch-reflex so allows for greater ROM to be developed
Also helps increase strength in a tensed muscle
Disadvantages of isometric streching?
Higher injury risk though and should be avoided by under 16’s
Should be limited to once every 36 hours
What is Proprioceptive neuromuscular facilitation (PNF)?
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
What is Ballistic stretching?
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
What is Dynamic stretching?
Examples?
How do you do it?
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
What does increasing resting length do?
Increased ROM around a joint
- Muscle spindles adapt to the increased length, reducing the stretch reflex stimulus
What does increased elasticity do?
Increased static and dynamic flexibility
Increased stretch of the agonist
Decreased inhibition from the antagonist
What are the overall structural and functional adaptations to flexibilty?
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
