Flexibility & FMS Flashcards
Define flexibility
ability of a joint, or series of joints to move through a full range of motion without injury
why is flexibility important
maintenance of function, performance, training and daily life
what is lack of flexibility associated with
MSK injuries and low back pain
define static flexibility
Measure of the total ROM at a joint
Define dynamic ROM
measure of the resistance developed during stretching throughout ROM
- requires active force production (your own muscles contracting)- dynamic is measured more subjectively
why measure flexibility (6)
it improves:
- greater ease of movement
-less stiffness of muscles
-enhancement of skill
-less chance of injury
-important for athletic performance
-important to carry out active (everyday) daily living
why is too much flexibility a problem (3)
-increases ROM beyond normal, acceptable values
-leads to joint laxity and increases risk for MSK injuries
-shoulder dislocations from joint laxity & hypermobility
why is too little flexibility a problem (4)
-alters normal mechanics of a movement (other parts take control)
-joint ROM is not within normal limits for a sport/task (cannot perform the task correctly)
-creates asymmetrical bilaterally
-result of an injury and is not restored to preinjury levels
how to correct deficits with stretching
static and PNF
Define joint stiffness
resistance to a force
Define joint compliance
how much a joint displaces when a load is applied (flexibility)
what does joint stiffness & compliance do during dynamic movements
they alter force production, range of motion and performance
factors affecting flexibility (7)
- neural stretch reflex
- bony structure of the joint
- soft tissue structures
- age/sex factors
- body type
- activity levels
- warm up/ambient temperature
how do neural stretch reflex affect flexibility
They sensitive to the rate of change in muscle length & spindle activity is directly proportional to speed of movement (rapid stretch will cause a contraction because the muscle wants to protect itself from injury)
why hold a static stretch for a minimum of 30 seconds
so CNS and golgi tendons can sense there is no harm with this stretch and there is no harm coming to the tendon
will a muscle spindle be activated during a static stretch or dynamic stretch)
dynamic stretch because it is a more ‘rapid’ movement than static
how do bony structures affect flexibility
-determines the plane of motion and may limit the ROM of a joint (ex) shoulder joint vs elbow joint ROM
-based on capsule size, tendons ect..
how does soft tissue structures affect flexibility
tightness of soft tissue structures
(joint capsule, muscle/fascia, tendons/ligaments, skin)
how does Age (6) and sex (1) affect flexibility
AGE:
-joints become less stable and mobile
-increase muscle stiffness
-decrease stretch tolerance
-decreased physical activity
-more likely to have arthritis
-decrease mobility in pelvis/hips, can limit step length & walking velocity
SEX:
-pelvic structures and hormones affect CT laxity
how does body type effect flexibility
-excessive LBM & % BF can influence flexibility as body parts may contact with each other sooner than those with a smaller limb/trunk girths (big belly cant touch toes)
-limb length can effect performance (long torso or arms= advantage for flexibility test)
how does activity levels affect flexibility
-more determinant than gender/age or body type
-lack of physical activity is major cause of inflexibility
-generally active individuals are more flexible
how does warm up/temperature affect flexibility
-increasing muscle temperature decreases muscle stiffness but does not increase ROM
-Dynamic mixed with static stretching is more effective than static alone
3 types of direct flexibility tests
Goniometer
Inclinometer
Leighton flexometer
2 types of indirect flexibility tests
sit and reach
sit and reach variants
Define direct methods of static flexibility and constraints (3)
-Measures the joint angle (degrees)
-Radiography is best reference method to establish validity
1. validity & reliablity dependant on joint being measured and technician skill
2. need through knowledge of anatomy & standardized testing procedures
3. need training & practice to develop your measurement techniques
Goniometer pro and con
-cheap
-direct measure
-difficult to find bony landmarks on larger ppl
-upper extremity joints are more reliable than lower body joints
-cannot be used with spine
Inclinometer pro and cons
-easier to use than flexometer/goniometer
-does not have to be aligned with bony landmarks
-pricey
leighton flexometer pro and con
-quantifies ROM in degrees
-standardized protocols
-does not require specific joint axis of rotation or bone segments
-24 standardized joint action protocols
-normative data
-valid/reliable
Define indirect measures of flexibility
Uses linear measures that relate to true joint ROM
-measured in inches and centimeters
-does not provide accurate measure of actual ROM but is practical
-reliable but validity is questionable
What does the sit and reach test measure
moderatley measures hamstring flexibility
poor measure of lower back flexibility
Explain back saver sit and reach test
same protocol as sit and reach but one leg is straight and the other is bent (hurdles stretch position).
Designed to relieve discomfort when the anterior portions of the vertebrae are compressed when stretching both legs at once.
What is FMS (4)
- evaluates movement pattern quality
- 7 fundemental movement patterns
- weakness/imbalances assesed
- easy and non invassive
what does FMS screening aim to do? (4)
- evaluate- identify asymmetries/limitations
- standardization- creates functional baseline to mark progress and performance
- safety- identifies dangerous movement patterns to be addressed and indicates and individuals readiness to perform exercise
- correctice strategies
