flexibility training Flashcards
what are the two types of flexibility?
static and dynamic
what is static flexibility?
the range of motion about a joint without reference to speed of movement
what is dynamic flexibility?
the range of motion about a joint with reference to speed of movement
what are the four factors effecting flexibility?
type of joint
length of connective tissue
gender
age
what type of joint has greater flexibility?
ball and socket joints
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
how does gender effect flexibility?
females tend to be more flexible then males due to having more oestrogen
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
what are the two methods of evaluating flexibility?
sit and reach test
goniometry
advantages of sit and reach test
equipment is accessible and cheap
easy to administer
disadvantages of sit and reach test
only tests hip flexibility
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
advantages of goniometry
tests flexibility at different joints
only need one piece of equipment so cheap
can make it sport specific
disadvantages of goniometry
complicated- need training
difficult to locate axis of rotation
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
what is development stretching?
stretching sessions designed to improve range of motion about a joint
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?
- static, with assistance from a partner, a limb is moved just past the point of resistance and held for 6-10 seconds
- contract, the agonist muscle isometrically contracts against a resistance (partner) for 6-10 seconds
- 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
