flexibility training

Question 1

static flexibility

Answer 1

the range of motion about a joint without reference to speed of movement

Question 2

static active flexibility

Answer 2

achieved by the performer completing a voluntary contraction to move a joint beyond its point of resistance

requires the strength of opposing muscle groups to hold a limn in position

Question 3

static passive flexibility

Answer 3

assisted by a partner or aid to move the joint just beyond its point of resistance

Question 4

dynamic flexibility

Answer 4

the range of motion about a joint with reference to a speed of movement

Question 5

factors that affect flexibility

Answer 5

• type of joint
• length of surrounding connective tissue
• age
• gender

Question 6

type of joint - flexibility

Answer 6

ball and socket joints have a greater range of motion than hinge joints

Question 7

length and elasticity of surrounding connective tissue

Answer 7

the greater the length + elasticity surrounding muscle, tendons and ligaments - the greater the range of motion

Question 8

gender - flexibility

Answer 8

females are generally more flexible than males

Question 9

age - flexibility

Answer 9

flexibility is greatest at childhood + declines with age

Question 10

methods of evaluating flexibility

Answer 10

• sit and reach test

* goniometer

Question 11

sit and reach test

Answer 11

• sit and reach test box is placed against a wall and the parts remove their shoes
• they sit with straight legs and feet flat against the box
• slowly moving forward, reach as far forward along the box as possible
• at full stretch, held for 2 secs
• best score from 3 attempts is recorded

Question 12

ads + disads of sit and reach test

Answer 12

+ easy test to administer
+ cheap and accessible equipment
+ standardised data for comparison

• not joint or movement specific
• participant must be warmed up, move slowly and hold position for 2 secs for valid results
• test measures flexibility in the lower back and hamstrings only

Question 13

goniometry

Answer 13

• a 360o protractor w/ two extending arms can be used to measure the range of motion at any joint, in any plane of movement
• head of the goniometer is placed on the axis of rotation of a joint + arms extend along articulating bones
• difference in joint angle is taken from starting position to full range of motion

Question 14

ads + disads of goniometry

Answer 14

+ objective, valid and accurate measure
+ any joint can be measured, making it sport specific

• can be difficult to locate the axis of rotation
• to get n accurate measure, training is required

Question 15

training used to develop flexibility

Answer 15

• passive stretching
• proprioceptive neuromuscular facilitation (PNF)
• static stretching
• dynamic stretching
• ballistic stretching
• isometric stretching

Question 16

static passive stretching

Answer 16

a performer moves the joint just beyond the point of resistance with assistance + holds for 10-30 secs

Question 17

static active stretching

Answer 17

a performer moves the joint into its fully stretched position WITHOUT any assistance + holds for 10-30 secs

Question 18

Isometric stretching

Answer 18

a performer isometrically contracts the muscles while holding a stretched position for 7-20 secs

Question 19

dynamic stretching

Answer 19

stretching technique which involves taking a joint through its full range of motion with control over the entry + exit of the stretch, e.g. walking lunge

Question 20

ballistic stretching

Answer 20

swinging or bouncing movements to create momentum to force the joint through its extreme range of motion

Question 21

Proprioceptive neuromuscular facilitation (PNF)

Answer 21

stretching technique to desensitise the stretch reflex, whereby a performer completes:

• a static passive stretch
• isometrically contracts the agonist
• relaxes
• then stretches further

Question 22

physiological adaptations from flexibility training

Answer 22

muscle and connective tissues:

FINISH