Flexibility training (1.2)

Question 1

flexibility general definition

Answer 1

the range of motion possible around a joint or series of joints

Question 2

static flexibility

Answer 2

range of motion around a joint, held in a fixed position

Question 3

dynamic flexibility

Answer 3

range of motion around a joint during a rapid movement

Question 4

name 5 factors affecting flexibility

Answer 4

age
gender
training
temperature
individual physiological make up
joint type/length

Question 5

2 methods of testing

Answer 5

goniometer

sit and reach test

Question 6

goniometer

Answer 6

used to measure angle of a joint

Question 7

sit and reach test

Answer 7

measures hamstring and lower back flexibility

Question 8

2 goniometer pros

Answer 8

cheap
comparable to nominative data
sport specific
any joint

Question 9

2 goniometer cons

Answer 9

hard to locate joint axis

need to be trained to understand equipment

Question 10

2 sit and reach pros

Answer 10

easy to use
standardised data
comparable

Question 11

2 sit and reach cons

Answer 11

only hamstrings/back
expensive
need to warm up
not sport specific

Question 12

5 methods of mobility training

Answer 12

static active
static passive
dynamic
ballistic
PNF

Question 13

what PNF stands for

Answer 13

proprioreceptive neuromuscular facilitation

Question 14

static active training

Answer 14

unassisted, no movement

Question 15

static passive training

Answer 15

assisted by external force e.g object, gravity, partner

no movement

Question 16

static stretch method

Answer 16

.lengthen muscle/c.tissue past point of resistance for 10-30s
.stretch reflex subsides after 5-6s, and connective tissue is lengthened
.repeat 3-6 times
.used for maintaining flexibility

Question 17

ballistic stretching

Answer 17

use of momentum to move a joint forcibly to its end point of resistance

Question 18

ballistic stretching cons

Answer 18

doesnt allow for adaptation

only useful for already flexible people

Question 19

ballistic stretching pros

Answer 19

good for improving dynamic flexibility

Question 20

dynamic stretching

Answer 20

more controlled version of ballistic stretching - takes a muscle through joints full range of motion, but more controlled/not to extreme end point

Question 21

dynamic stretching pro

Answer 21

more suited to all activities

Question 22

dynamic stretching con

Answer 22

only trained individuals

Question 23

PNF

Answer 23

.used to inhibit stretch reflex to increase flexibility

.contract relax mechanism

Question 24

static contract relax mechanism

Answer 24

static: muscle stretch to beyond point of resistance
contract: isometric contraction held for min 10s
relax: relax
repeat 3 times

Question 25

PNF strength

Answer 25

quicker and equal gains to traditional static stretching

Question 26

PNF weakness

Answer 26

complicated

requires partner

Question 27

adaptations of flexibility training

Answer 27

increased length of muscle connective tissue
increased range of motion before stretch reflex
increased distance/efficiency for muscles to create force
better posture alignment

Question 28

muscle spindle

Answer 28

proprioreceptor which detects change in muscle length and initiates stretch reflex

Question 29

stretch reflex

Answer 29

.proprioreceptors detect change in muscle length on the downward phase, which prevents muscles overstretching
.it creates a force that is then used in the concentric upward phase
.its a protective mechanism