Flexibility + FMS Flashcards
Def: Flexibility
The ability of a joint or series of joints to move through a full ROM without injury
What are the types of flexibility?
Static flexibility - measure of total ROM at a joint
Dynamic flexibility - measure of the resistance developed during stretching throughout ROM
Can you be too flexible?
YES!
Hypermobility - increased ROM outside normal acceptable values
Leads to joint laxity
However it is difficult to have too much flexibility - only genes or intense training can cause it
What are some issues with too little flexibility?
Decreased ROM alters the normal mechanics of a movement
Joint ROM is not within normal limits for a sport or task
Decreased ROM can result from injury where ROM is not restored to original levels
What is Stiffness in a joint?
Resistance to a force - higher resistance = higher stiffness
What is joint compliance?
How much a joint displaces (complies) when a load is applied
What do muscle spindles do?
Part of the neural-stretch reflex
Muscle spindles are sensitive to the rate of change in muscle length. Rapid length change causes a reactive contraction
What does the Golgi tendon organ do?
The inverse stretch reflex
Lies within a tendon near the attachment to a muscle. Detects tension applied to a tendon as a result of muscle contraction
With intense contraction, GTO tells muscle to relax slightly. Muscle inhibition
What are the 7 factors affecting flexibility?
- Neural stretch reflex - GTO and muscle spindles
- Bony structure of the joint
- Soft tissue structures
- Age/gender factors
- Body type
- Activity levels
- Warm up/temperature
What are some direct assessments of flexibility?
Goniometer
Leighton flexometer
Inclinometer
What are some indirect assessments of flexibility, and why are they useful?
Sit and reach and its variants
Do not measure in degrees, but instead in inches and cm. However, extremely practical compared to direct measures
What are the objectives of the FMS?
Evaluating movement pattern quality of seven fundamental movement patterns
Weaknesses/imbalances assessed
What are some benefits/useful aspects of the FMS?
Standardized - creates functional baseline to mark progress and measure performance
Easy, non-invasive, and within SOP of CSEP/CPT
Identifies dangerous movement patterns and indicates individuals readiness to perform exercise
What is the scoring scale of the FMS?
0 - pain with movement pattern
1 - unable to perform movement safely
2 - movement with compensation
3 - perfect
