Flexibility, Balance and posture Flashcards
What is the definition of flexibility?
“Ability of a joint, or series of joints, to move through a full range of motion without injury”
Why is flexibility important?
Important for various sports, various occupations, activities of daily living, to maintain range of motion during aging, and in rehabilitation.
What are the two main types of flexibility?
Static flexibility: Ability to move a joint through the total range of motion and maintain the limits of that range. Dynamic flexibility: Ability to move a joint quickly through a range of motion and is dependent on the resistance of the joint to the movement
Compare the safety of static and dynamic flexibility assessments.
Static assessments are generally safe with a low risk of injury, while dynamic assessments have questionable safety as the range of motion can be forced
What are some characteristics of static flexibility assessments?
Low energy requirement, practical to assess, standardized protocols, and generally valid and reliable
What are some characteristics of dynamic flexibility assessments?
Higher energy demanding (depending on movement), standardization is difficult to control, more difficult to establish validity and reliability, but more realistic with respect to health/performance
What are the main factors influencing flexibility and their approximate contributions?
▪ Structure of the joint capsule and articulating surfaces (bones): 47%. This is difficult to modify.
▪ Soft tissues (muscles, fascia): 41%. This is quite feasible to alter.
▪ Tendons, ligaments: 10%.
▪ Skin: 2%
What is a contracture?
A contracture is due to chronic immobilization or shortening of a joint (spasticity) such that soft tissues lose their elasticity and remain permanently shortened.
How can body type influence flexibility?
Excessive muscle mass and body fat can influence flexibility, but this does not necessarily mean bodybuilders or obese individuals are not flexible
How does gender generally affect flexibility?
Generally, women are more flexible than men at all ages due to anatomical differences (e.g., pelvis structure) and hormones. However, men may have greater ROM in hip extension/spinal flexion
What are the two main categories of static flexibility assessment methods?
Direct methods and indirect methods
What do direct methods of static flexibility assessment involve?
Using equipment to measure range of motion about a joint in degrees. This measures angular displacements. Examples include Leighton Flexometer (most common and convenient), inclinometer (gravity-dependent, hand-held, clinically convenient), goniometer (uses a 360 dial, measures ROM throughout movement, good validity and reliability but can be influenced by technique), and isokinetic dynamometers (can accurately measure dynamic flexibility and isolated joint ROM)
What do indirect methods of static flexibility assessment involve?
Involve the linear measurement of distances between segments or from an external object, usually with a tape measure (as opposed to degrees). Very practical but validity can be questionable. Examples include the Modified Sit and Reach Test (measures horizontal displacement during forward flexion, standardizes starting point to reduce limb length bias), Back Saver Sit and Reach Test (one leg at a time, can be modified), and Apley’s Scratch Test (assesses shoulder ROM in multiple actions).
What is the definition of posture?
How an individual positions their body with respect to the environment (standing, sitting, etc.). It is also “the ability to predict, detect and encode any change in body position; select and adapt a response; and execute the response within the biomechanical constraints of the body or physical restraints of the environment” (ACSM)
What systems are involved in maintaining posture?
Vestibular (ear), visual, and somatosensory (receptors in muscles, joints, skin) systems provide information to initiate muscular corrections
What factors can influence posture?
Self-initiated motion, response to externally applied loads or forces, fatigue and deconditioning, age (structural changes), injury and rehabilitation, and disease (neurological disorder)
What are some methods used to assess posture?
Visual Rating Diagrams (e.g., New York Posture Test) which are often subjective, and Dynamic posturography (assesses vestibular, visual, and somatosensory components using a sophisticated force platform). Mobile apps like PostureScreen Mobile may also be used
What are some limitations of dynamic posturography?
Time consuming, expensive, requires sophisticated processing and interpretation, and results may not have direct application to “real world”
Who is qualified to make corrections and prescriptions for posture?
A certified ergonomist (usually an O.T., some are P.T.’s, kinesiologists with further training/certification).
How is balance related to posture?
Balance is strongly influenced by posture but is also an important independent measurement. Dynamic posture and balance are influenced by similar physiological mechanisms
What are the two main types of balance assessment?
Static balance (assessed while standing/sitting in one spot) and dynamic balance (assessed during movement)
What are direct tests of balance?
Require sophisticated lab equipment and vary in nature (posturography, computerized platforms, motion control sensors, EMG, etc.)
