Flexibility

Question 1

What is Flexibility?

Answer 1

The range of movement at a joint or joints and is influenced by joint structure

Question 2

What is adaptive shortening?

Answer 2

Activities that utilise a small range of movement can cause muscles to shorten

Question 3

What are the benefits of stretching?

Answer 3

Increased range of movement

Reduced muscle tension

Improved posture

Possible reduced risk of injury

Question 4

What are the factors of affecting flexibility?

Answer 4

Heredity

Age

Gender

Fashion

Temperature

Exercise History

Question 5

What is Active Stretching?

Answer 5

Active stretching involves effort from the individual doing the stretching, because they adopt and hold a stretch themselves

Question 6

What is Passive stretching?

Answer 6

Passive stretching uses an external force or a prop to stretch the target muscle

Question 7

What is Facilitated stretching?

Answer 7

Facilitated stretching uses an isometric contraction of the target muscle to prepare it to stretch

Question 8

What is Dynamic stretching (warm-up stretching)?

Answer 8

Dynamic stretches involve taking a muscle or group of muscles through a wide range of movement without stopping in the fully extended position

Question 9

What is Ballistic stretching?

Answer 9

Form of stretching which involves using momentum and body weight to stretch a muscle beyond its normal point of bind. Done by repetitive bouncing movements

Question 10

What is Static stretching (cool down stretching)?

Answer 10

Involves little or no movement, muscle in question is stretched until the point of bind (end of range) is reached and that position is then held with no bouncing

Question 11

What are the PNF techniques?

Answer 11

Resistance

Irradiation

Traction

Manual pressure

Stretch reflex

Approximation

Question 12

What are the 3 types of PNF methods?

Answer 12

Contract-relax

Hold-relax

Contract-relax-antagonist-contract

Question 13

What are the advantages and disadvantages of PNF stretching?

Answer 13

Adv:
Large increases in the range of motion

Disadv:
Most exercises you need a partner
Decreases in maximum strength after performing PNF

Question 14

Considerations when flexibility training include:

Answer 14

Do not force a stretch if the movement is inhibited by a bony block

Stop stretching if any sharp muscle or joint pain occurs

Stop stretching if any cramps occur