Flexibility & mobility Flashcards
Define flexibility
the ability to move joints freely through their full ROM
2 types of flexibility and define them
passive: using something else to create the ROM (hands, bands etc…)
active: your body is creating the range of motion. No muscular activity (does not require movement)
define mobility
ROM of the joint structure and the flexibility of the soft tissue and the neuromuscular coordination involved in creating a specific movement. Requires movement.
(mobility= strength + flexibility + control)
why is mobility important (3)
-mobility limitations/imbalances decrease strength & power output
-Limited mobility increases your chances of joint and muscle damage (injury)
-decreased mobility causes increased pain and muscle fatigue
process to improve mobility (4)
-soft tissue therapy (foam rolling, balls, massage)
-add movements and stretching (CARs)
-practice specific movement patterns (explore new movements)
- facisia is viscoelastic: move in different ways at different speeds with different loads
how to improve mobility (4)
-SMFR
-dynamic ROM
-Fascial glide
-stretch shortening cycle (power/plyos)
factors effecting flexibility (7)
-neural stretch reflex
-bony structure of the joint
-soft tissue structures
-age/sex
-body type
-activity levels
-warm up/ambient temp
how to improve flexibility
- stretch the muscle beyond their normal resting length but not beyond the pain free ROM
- overload- increasing the duration or number of repsof each set of training
3 types of stretching & define them
- ballistic- bouncing/jerking movements at extreme ROM
- static- position held for 15-20 sec at end ROM, can be passive or active
- PNF- proprioceptive neuromuscular facilitation. Induces muscle relaxation through spinal reflex mechanism
FITT principles for static stretching
F- 2-7 days
I- below pain threshold
T- (static)10-30 sec, 2-5 reps (PNF) 5 sec contraction, 10-30 sec assisted stretch
T- 1 exercise for each muscle group after general warm up
3 types of PNF techniques
- Contract relax (CR)
- Hold relax (HR)
- Contract relax agonist contract (CRAC)
PNF: Contract relax
-move joint to end ROM (10-15 sec)
- concentric contraction of stretched muscle group (5-6 sec) against resisted ROM
-slow passive, static stretch to new end ROM(10-30 sec)
PNF: hold relax
-move joint to end ROM (10-15 sec)
-isometric contraction of muscle group being stretched (5-6sec) against resitence
- slow passive static stretch to new ROM (10-30 sec)
PNF: CRAC
-move joint to end ROM (10-15 sec)
-contract the opposing muscle group during stretch phase (5-6sec)
-slow passive static stretch to new end ROM (10-30 sec)
Physiological mechanisms behind PNF (CR/HR & CRAC)
CR/HR: decreased muscle spindle discharge during slow static & increased GTO during isometric contraction (autogenic inhibition)
CRAC: voluntary contraction of opposing muscle group (reciprocal inhibition)
When to do flexibility training?
-within 5-10 min end of a workout due to elevated muscle temp
-separate session: warm up the muscle (SMFR) and do first thing in the morning. Can also be used as a recovery session from workout the day before
