flexibility training Flashcards by Natasha Griffiths

what are the two types of flexibility?

static and dynamic

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what is static flexibility?

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

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what is dynamic flexibility?

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

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what are the four factors effecting flexibility?

type of joint
length of connective tissue
gender
age

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what type of joint has greater flexibility?

ball and socket joints

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how does length of connective tissue effect flexibility?

greater length and elasticity of muscles, tendons, ligaments provide a greater range of motion as the stretch reflex is delays

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how does gender effect flexibility?

females tend to be more flexible then males due to having more oestrogen

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how does age effect flexibility?

flexibility is greater in childhood and declines with age due to the length of your connective tissue decreasing with age

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what are the two methods of evaluating flexibility?

sit and reach test
goniometry

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advantages of sit and reach test

equipment is accessible and cheap
easy to administer

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disadvantages of sit and reach test

only tests hip flexibility

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what’s goniometry?

a 360 degree protractor with. two extended arms can be used to measure a range of motion at any joint in any plane
the head is placed on the axis of rotation of the joint and the arms extend along articulating bones
the difference in joint angle is taken from starting position to the full range of motion position

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advantages of goniometry

tests flexibility at different joints
only need one piece of equipment so cheap
can make it sport specific

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disadvantages of goniometry

complicated- need training
difficult to locate axis of rotation

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what is maintenance stretching?

usually performed as part of a warm up to maintain the current range of motion and prepare the body for exercise

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what is development stretching?

stretching sessions designed to improve range of motion about a joint

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what are the 5 types of training used to develop flexibility?

static stretching
isometric stretching
proprioceptive neuromuscular facilitation
dynamic stretching
ballistic stretching

what is static stretching?

involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds
the stretch reflex subsides after 5-6 seconds and the connective tissues are lengthened

what are the two types of static stretching?

active stretching
passive stretching

what’s active stretching?

performers move their own joints into a stretched position without any external force or assistance. they contract the agonist and stretch the antagonist

what’s passive stretching?

performer moves the joint into its stretched position with assistance from a partner or piece of apparatus to move the joint just beyond the point of resistance

advantages of static stretching

easy to do, no training required
don’t need any equipment
increases ROM
aids muscle relaxation at end of training
safest and simplest method

disadvantages of static stretching

if you over stretch, injury could occur
have to hold the stretch for quite a long time
performing right before taking part in sport, increases risk of injury
holding stretch too long can increase chance of injury
slowest method for increasing ROM
doesn’t prepare for dynamic movement

what is isometric stretching?

performing a static stretch before isometrically contracting the muscle for 7-20 seconds
this overcomes the stretch reflex and creates a greater stretching of the fibres

advantages of isometric stretching

increases ROM quickly doesn't take long to do (20 seconds) strengthens the muscle effective at increasing resting length of the muscle

disadvantages of isometric stretching

lots of pressure of joints and tendons needs at least a day before doing it again often requires external resistance o you might need a partner to assist

what is the process of PNF?

1. static, with assistance from a partner, a limb is moved just past the point of resistance and held for 6-10 seconds 2. contract, the agonist muscle isometrically contracts against a resistance (partner) for 6-10 seconds 3. relax, the muscle relaxes and the limb can be moved further into the stretch position

how does proprioceptor neuromuscular facilitation work?

when the muscle is stretched this is detected by the muscle spindles in order to prevent injury, if the muscle spindles detect that a muscle is stretching too far they will initiate the stretch reflex as a safety mechanism by performing an isometric contraction at this point the Golgi tendon organ is initiated this temporary overrides the stretch reflex, allowing the muscle to stretch further over time delays onset of the stretch reflex

advantages of PNF stretching

-improves active and passive ROM quickly -also improves performance -can target specific muscle groups -prevents knots and realign muscle fibres and connective tissue after high intensity exercise

disadvantages of PNF stretching

-you need a partner most of the time -you and your partner must communicate to ensure the stretch is performed safely

what is dynamic stretching?

taking a joint through its range of motion while controlling the entry and exit of the stretch. it is controlled stretching while moving which doesn't force a joint/muscle to its extreme end point. often performed as a warm up

advantages of dynamic stretching

-good for preparing muscles for exercise -improves ROM -reduces risk of injury by increasing muscle temperature before exercise -controlled motion

negatives of dynamic stretching

very easy to over do it, leading to injury

what is ballistic stretching?

includes explosive swinging and bouncing movements using momentum to force the joint through its extreme range of motion muscles are lengthened which can be used as a spring to pull the performer out of the stretched position

who mostly uses ballistic stretching?

gymnastics, karate, pole vault athletes

advantages of ballistic stretching

good for athletes will good flexibility

disadvantages of ballistic stretching

-high risk of injury -doesn't allow the stretched muscle time to adapt to the stretched position -repeatedly triggers the stretch reflex

what are muscle spindles?

sensory receptors within the muscle which relay information to the brain regarding how far a muscle is stretching

what are the two structural adaptations to flexibility training?

increased resting length increased elasticity of muscular and connective tissue

what effect does increased resting length of muscular and connective tissue have?

reduces risk of injury due to increased ROM muscle spindles adapt to increase in length delaying the stretch reflex

what effect does does increased elasticity of muscular and connective tissue have?

increased potential for static and dynamic flexibility decreases inhibilitation from antagonist muscle increased antagonist muscle stretch

what are the overall physiological adaptations from flexibility training?

increased ROM about a joint increased distance and efficiency for muscles to create a force at speed decreased risk of injury during dynamic movements improved posture and alignment