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PE 1.2.b > Flexibility Training > Flashcards

Flexibility Training Flashcards

1
Q

What is flexibility?

A

The range of motion about a joint

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2
Q

Why is flexibility important?

A
  • Increase the speed and force of muscular contraction
  • Prevents injury
  • Maximises technique
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3
Q

What is static flexibility?

A

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

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4
Q

What is the aim of static stretching?

A

To stretch to the maximum extent of muscle and connective tissue

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5
Q

In what sports is static flexibility important?

A

Sports where an extended position needs to be held

(Gymnastics)

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6
Q

What is dynamic flexibility?

A

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

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7
Q

What is the aim of dynamic flexibility?

A

To reflect a joint’s muscles and connective tissues resistance to movement

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8
Q

What are the 4 factors that affect flexibility?

A
  • Type of joint
  • Length of connective tissue
  • Age
  • Gender
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9
Q

How does the type of joint affect flexibility?

A

It will determine the range of movements

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10
Q

How does a ball and socket joint affect flexibility?

A

Larger range of motion in all directions

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11
Q

How does a hinge joint affect flexibility?

A

Reduced range of motion; can only move forwards and backwards

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12
Q

How does the length of surrounding tissue affect flexibility?

A

The longer the surrounding connective tissue, the greater the range of motion

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13
Q

How does more muscle mass affect flexibility?

A

It reduces it

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14
Q

How does age affect flexibility?

A

As we age muscle fibre is replaced with connective tissue which reduces the elasticity of muscles

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15
Q

How does gender affect flexibility?

A

Females are more flexible than males as they have a lower mass and lower spine structure

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16
Q

What are the methods of evaluating flexibility?

A
  • Sit and reach test
  • Goniometer
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17
Q

What is the sit and reach test?

A

Reach and distance is measured and standardised data is available online for comparison

18
Q

What are the advantages of the sit and reach test?

A
  • Easy to administer
  • Cheap and accessible
19
Q

What are the disadvantages of the sit and reach test?

A
  • Not sport specific
  • Not joint or movement specific
20
Q

What is a goniometer used for?

A

To see the angle difference on a joint, the difference determines flexibility

21
Q

What are the advantages of using the goniometer?

A
  • Measures multiple joints
  • Valid and accurate
22
Q

What are the disadvantages of using the goniometer?

A
  • Training is needed for accurate measurement
  • Difficult to locate axis of rotation
23
Q

What are the 6 training methods to develop flexibility?

A
  • Static stretching
  • Passive stretching
  • Isometric stretching
  • Dynamic stretching
  • Ballistic stretching
  • Proprioreceptive Neuromuscular Facilitation (PNF)
24
Q

What is static stretching?

A

The lengthening of muscle through the point of resistance

25
Q

How long should the static stretch be held for?

A

10-30 seconds

26
Q

How many times should each static stretch be repeated?

A

3-6 times

27
Q

What is the aim of static stretching?

A

To maintain flexibility

28
Q

What happens when stretch reflex subsides?

A

The connective tissue around the joint lengthens

29
Q

What is passive stretching?

A

Static stretching with resistance, muscle is moved through the full range of motion

30
Q

What is the aim of passive stretching?

A

To develop stretching

31
Q

What is isometric stretching?

A

Muscles contract isometrically whilst holding a position

32
Q

How long should isometric stretching take place for?

A

7-20 seconds, then relax for 20 seconds

33
Q

What is the aim of isometric stretching?

A

To overcome stretch reflex and create a greater stretch

34
Q

What is dynamic stretching?

A

Taking a stretch through the full range of motion

35
Q

How many times should dynamic stretching be repeated?

A

8-12 repetitions

36
Q

What is the aim of dynamic stretching?

A

To reduce risk of injury (maintenance stretching)

37
Q

What is ballistic stretching?

A

Using momentum to force the joint through extreme range of motion

38
Q

What is proprioreceptive neuromuscular facilitation (PNF)?

A

Passive stretching, then isometric stretching and then relaxing

39
Q

What is the aim of PNF?

A

To desensitise the stretch reflex to increase the range of movement

40
Q

How many times is PNF repeated?

A

3

41
Q

What is the disadvantage of PNF?

A

It needs a trained partner

42
Q

What is the physiological adaptation of flexibility training in the muscles and connective tissue?

A
  • Increased range of motion about a joint
  • Decreased risk of injury

(Dye to increased elasticity of muscle)

PE 1.2.b (5 decks)

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