Flexibility and mobility Flashcards
the differences between mobility and flexibility
Flexibility deals with the range of motion of a muscle or a joint, while mobility refers to using this range in a stable and controlled manner.
muscle is composed of
muscle is composed of parts that can slide in and out of each other both vertically and horizontally (Figure 1). The basic rule is that the length is permitted from the central part of the muscle to its periphery.
This lengthening is controlled by the brain through your nervous system.
components that monitor muscle tension and length
Golgi tendon organs and the muscle spindles
The Golgi tendon organs register muscle tension, primarily when the muscle shortens.
The muscle spindles primarily register the degree of stretch on a muscle and use this information to determine the position of a joint.
muscle spindles functions
There are two types of fibers where the muscle spindles are located. Special muscle fibers that cannot contract, but can only stretch, and they relay this information directly to the brain, they are present in all muscles and monitor muscle length and communicate with the Golgi tendon organs to generate the correct amount of tension.
Inside the muscle fibers, there are two types of sensors. The first type are the ‘primary endings,’ (dynamic stretch). The second type are the ‘secondary endings,’ (the static stretch of a muscle).
The body has its own stretch threshold and once this threshold is approached, the body will react with mild pain (a signal for you to proceed with caution)
Muscle spindles are connected to the brain in a different way than normal muscle fibers. This allows them to register the degree of stretch in different positions and different muscle contractions. As such, muscle spindles can adjust the threshold or status quo setting of muscle length based on the training/movement of the muscle and the joint. This is the adaptation we want to see if we want to become more or less flexible.
Why do muscles get stiff?
Underuse; Overloading: Dehydration:
range of motion of a joint is
range of motion of a joint is characterized by the total distance a joint can move in a certain function, usually expressed in degrees.
Why is a joint limited in its range of motion?
The range of motion is also influenced by the bone structure of the joint, the connective tissue around the joint, incl ligaments, the joint capsule and tendons. This is only subject to minimal change, but they do respond during flexibility exercises and mobility training.
Flexibility is
Flexibility is the capacity of joints, muscles and connective tissue to move without restriction in a pain-free manner. A flexible muscle is one that can relax sufficiently or completely. It is not an elongated muscle. Muscles cannot become longer, but they can hold less contractile tension, allowing for greater range.
Effectivnes of Techniques to increase flexibility
To increase range of motion, all forms of stretching are effective.
PNF is more effective for immediate improvements.
dynamic stretching is recommended as a warm-up for athletes
Static stretching should be incorporated into the training routine of older adults 65+
Most well-known flexibility techniques
Propioceptive neuromuscular facilitation (PNF);
Regular passive/static stretching
Active/dynamic stretching;
Soft tissue massage/Instrument Assisted Soft Tissue Mobilization (IASTM)/Blood flow restriction mobilization (voodoo floss))
Propioceptive neuromuscular facilitation (PNF)
it involves contracting the muscle that needs to be stretched. This can be done with an isometric contraction (5-10 sec) or a concentric contraction (1 repetition) followed by a static stretch of 10-20 seconds. Repeat this 2-4 times.
Regular passive/static stretching
The most well-known way of stretching is static stretching. The greatest effect on the muscle is seen in the first 20-30 seconds of the stretch. By doing 3-5 sets of 20-30 seconds with 5-10 seconds of rest, you can make a significant difference.
Active/dynamic stretching
The best option for your warm-up is to move within the range of motion of a joint until your muscle briefly feels stretched. Rep this 3-10 times, depending on your physical response.
Soft tissue massage/Instrument Assisted Soft Tissue Mobilization (IASTM)/Blood flow restriction mobilization (voodoo floss))
By using tools (foam rollers, massage guns or lacrosse balls), you can influence your skin, fascia, and muscles. This usually increases your pain tolerance for the stretch stimulus and stimulates more blood flow to the area you are massaging.
Mobility of a joint is
Mobility of a joint refers to the flexibility that you can actively control and in which you can function in a strong and stable manner. Mobility is often described as active flexibility, the range of your joints that you can achieve without external assistance.
