flexibility training Flashcards
static flexibility
the range of motion about a joint without reference to speed of movement
static active flexibility
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
static passive flexibility
assisted by a partner or aid to move the joint just beyond its point of resistance
dynamic flexibility
the range of motion about a joint with reference to a speed of movement
factors that affect flexibility
- type of joint
- length of surrounding connective tissue
- age
- gender
type of joint - flexibility
ball and socket joints have a greater range of motion than hinge joints
length and elasticity of surrounding connective tissue
the greater the length + elasticity surrounding muscle, tendons and ligaments - the greater the range of motion
gender - flexibility
females are generally more flexible than males
age - flexibility
flexibility is greatest at childhood + declines with age
methods of evaluating flexibility
- sit and reach test
* goniometer
sit and reach test
- 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
ads + disads of sit and reach test
+ 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
goniometry
- 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
ads + disads of goniometry
+ 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
training used to develop flexibility
- passive stretching
- proprioceptive neuromuscular facilitation (PNF)
- static stretching
- dynamic stretching
- ballistic stretching
- isometric stretching
static passive stretching
a performer moves the joint just beyond the point of resistance with assistance + holds for 10-30 secs
static active stretching
a performer moves the joint into its fully stretched position WITHOUT any assistance + holds for 10-30 secs
Isometric stretching
a performer isometrically contracts the muscles while holding a stretched position for 7-20 secs
dynamic stretching
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
ballistic stretching
swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
Proprioceptive neuromuscular facilitation (PNF)
stretching technique to desensitise the stretch reflex, whereby a performer completes:
- a static passive stretch
- isometrically contracts the agonist
- relaxes
- then stretches further
physiological adaptations from flexibility training
muscle and connective tissues:
FINISH
