Flexibility and flexibility training Flashcards
Define flexibility
The range of motion about/ around a joint
Define static flexibility
The ROM at a joint without movement/ without taking into account the speed of movement.
Static flexibility is the maximum extent of muscle and connective tissue lengthening
Gymnast doing the splits
Define dynamic flexibility
The ROM at a joint taking into account the speed of movement.
Gymnast performing straddle jump on beam
What is the difference between static active flexibility and static passive flexibility
Static active flexibility is where the performer completes a voluntary contraction to move a joint just beyond its point of resistance.
Static passive flexibility is assisted by a partner or aid to move the joint just beyond its point of resistance.
Importance of the 2 types of flexibility
Good static flexibility is a pre-requisite for dynamic flexibility
Dynamic flexibility is important where explosive strength
and power are needed
Important in sports such as Javelin, discus, long jump, high jump etc
6 factors affecting flexibility
Type of joint
Length and elasticity of surrounding connective tissue
Gender
Age
Temperature
Muscle / fat mass
Type of joint - description and explanation of factor
Ball and socket joints have a greater ROM than hinge joints
The size and shape of joints can limit the ROM and how many
planes and axes the joints can move within.
Length and elasticity of surrounding connective tissue - description and explanation of factor
The greater the length and elasticity of surrounding muscle, tendon and ligaments, the greater the ROM.
The greater the length, the greater the distance before the stretch reflex is initiated
Gender - description and explanation of factor
Females are generally more flexible than males
Females have higher levels of oestrogen and relaxin (hormone responsible for muscle and connective tissue elasticity
Age - description and explanation of factor
Flexibility declines with age
Due to the loss in the elasticity of connective tissues
Temperature - description and explanation of factor
An increase in temperature increases the ROM
An increase in temperature loosens collagen fibres and reduces muscular inelasticity. Loosened collagen fibres increases the ROM and decreases tightness
Muscle / fat mass - description and explanation of factor
Excessive muscle/ fat can decrease ROM
People who have larger muscles/ fat around the joint reduces the overall joint angle and therefore reduces the ROM
Describe the sit and reach test
The box is placed against a wall and the participant removes their shoes.
The participant sits with their legs straight and feet flat against the box.
Slowly moving forward, the participant reaches along the box
At full stretch, the position is held for 2 seconds and recorded.
Advantages of sit and reach test
Easy to administer
Cheap and accessible equipment
Standardised data for comparison
Disadvantages of sit and reach test
Test measures flexibility in the lower back and hamstrings only
Not joint or movement specific
Participant must be warmed up, move slowly and hold the position for a valid result
What is the goniometry test
Goniometry uses a 360 degree protractor with two extending arms
to measure the range of motion at any joint in the body in any plane of movement.
The head of the goniometer is placed on the axis of rotation of a
joint and the arms extend along the articulating bones.
The difference in joint angle is take from the starting position to
the full range of motion position.
Advantages of goniometry
Objective, valid and accurate measure
Any joint and any plane of movement can be measured, making it very sport specific
Disadvantages of goniometry
Can be difficult to locate the axis of rotation
To get an accurate measure, training is required
What is Static stretching (active and passive)
- Lengthen a muscle and connective tissue just beyond the point of resistance.
- Hold for 10 – 30 seconds.
- The stretch reflex will subside after 5/6 seconds.
- Connective tissues around the joint are lengthened.
- Repeat 3-6 times.
What is Isometric training
- Hold a stretch position with the assistance of a partner or an aid (static passive).
- Isometrically contract the muscle whilst holding the stretch.
- Hold the contraction for 7-20 seconds.
- Relax afterwards for at least 20 seconds.
What is PNF (Proprioceptive Neuromuscular Facilitation)
- Partner takes the joint just beyond the point of resistance.
- The muscle undergoes an isometric contraction against the
resistance for 6-10 seconds. - Muscle is then relaxed.
- Muscle is then moved further into the stretched position.
- The process is then repeated 3 times.
What is Ballistic stretching
Athlete uses momentum to move the body through its full/extreme range of movements and involves swinging/bouncing/circling motions as well as explosive arm swings or high leg kicks.
Should be used in a warm-up and only by those who are already flexible as the risk is high.
What is dynamic stretching
This involves taking a joint through its full range of motion with control over the entry and exit of the stretch, e.g., walking lunges, sumo squats, open and close the gate, shoo the chickens, etc.
This should be performed within a warm-up.
Static Stretching (Active and Passive) positives
Positives:
Cheap, simple & superficial method.
Effective in increasing ROM (Range of Motion).
Aids muscle relaxation after training.
Static Stretching (Active and Passive) negatives
Negatives:
Slowest method of increasing ROM.
Fails to prep muscles for dynamic movement.
Decreases subsequent speed/power work.
Strengths of isometric training
Positives:
Overcomes the stretch reflex, creating a better stretch & reducing risk of injury.
Fastest & easiest way to develop static passive stability.
Decreases risk of pain in sedentary activity.
Aids muscular strength.
Negatives of isometric training
Negatives:
Not advised as a warm-up.
Decreases subsequent speed/power.
Demanding, can only be performed 2x in 36 hours.
High risk of damaging tendons in young athletes, so should be avoided in U16s.
Strengths of PNF (Proprioceptive Neuromuscular Facilitation)
Positives:
Increases flexibility gains more than static stretching.
Equal/better flexibility gains than other methods.
Aids muscle relaxation.
Weaknesses of PNF (Proprioceptive Neuromuscular Facilitation)
Negatives:
Mostly requires a partner to resist.
More time-consuming.
Greater discomfort & risks compared to static stretching.
Ballistic Stretching Positives
Improves subsequent speed & power.
Better suited to more explosive sporting actions.
Prepares muscles for rapid movement.
Ballistic stretching negatives
Limited increase in muscle length.
Greater risk of injury due to momentum.
Creates muscle tension as it could activate the stretch reflex.
Dynamic Stretching Positives
Less risk of injury than ballistic as output is controlled.
Can be performed actively or passively.
Improves subsequent speed/power.
Dynamic flexibility in most activities with purpose.
Dynamic Stretching negatives
Does not aid muscle relaxation.(therefore)
cannot be used in a cool-down.
