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PE - Exercise physiology > Flexibility training > Flashcards

Flexibility training Flashcards

1
Q

What is the definition of flexibility?

A

Range of motion around a joint (shoulder) or a series of joints (spine)

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2
Q

What is static flexibility?

A

The static range of motion around a joint/a series of joints (no joint movement)

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3
Q

What are the 2 types of static flexibility?

A

Active (unassisted)

Passive (active)

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4
Q

What is static active flexibility?

A

When a performer actively contracts an agonist muscle (to stretch its antagonist) to move a joint just beyond its point of resistance.

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5
Q

What is static passive flexibility?

A

When a joint is moved a little further beyond its point of resistance with assistance eg. partner, gravity, other body part, object

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6
Q

What is the definition of dynamic flexibility?

A

The resistance of a joint to move

The ROM while a joint is moving at speed

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7
Q

Why is there not one test for flexibility?

A

Flexibility is joint specific so individual tests are required for each joint

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8
Q

Describe the sit and reach test

A

Straight legs, feet against front of box.
Palms downwards, reach forward as far as possible over the top of the box and hold for 2 seconds.
Best of 3 attempts and record the score.
Compare to standardised norm tables.

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9
Q

What are the advantages of the sit and reach test?

A

Accurate/valid for hips and lower back static flexibility.
Simple/practical/cheap and easy to administer.
Reliable over time.
Normative data tables.

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10
Q

What are the disadvantages of the sit and reach test?

A

Limited number of joints measured.
Only measures static range of motion of hip/lower back.
No bouncing/warm up essential for valid results.

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11
Q

Describe how a goniometer can be used to measure flexibility

A

360 degree angle ruler with double arm, measures the joint angle.
The angle score is the difference between the neutral start position to the full ROM at a specific joint.
Axis is placed alongside/over the joint axis of rotation (fulcrum)

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12
Q

What are the advantages of a goniometer?

A

Relatively cheap
Valid, accurate and reliable over time if administered correctly
Joint/sport specific tests. Measures all joints/planes of movement.
Some average normative data tables.

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13
Q

What are the disadvantages of a goniometer?

A

Accuracy/reliability is dependent upon testers accuracy/skill/experience.
Hard to identify the axis of rotation of a joint.
A second joint often assists to allow increased range of motion at the joint being measured.
Limited normative tables for all joints, gender and age.

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14
Q

How many planes of motion does a hinge joint allow movement through?

A

1

Allows flexion and extension

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15
Q

How many planes of motion does a pivot joint allow movement through?

A

1

Allows rotation

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16
Q

How many planes of motion does a ball and socket joint allow movement through?

A

3

Full range of motion

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17
Q

What affects how many planes of motion a joint allows movement through?

A

Joint shape (of articulating bones)

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18
Q

Why does the hip joint have reduced range of motion (due to shape)?

A

It has a deep socket so more stability but less ROM

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19
Q

Why does the shoulder have more ROM than the hip joint?

A

It is a shallow joint while the hip is deep. So the shoulder has greater range of motion but is less stable.

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20
Q

What are the 4 factors affecting flexibility?

A

Joint type
Length/elasticity of connective tissues
Gender
Age

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21
Q

What are the connective tissues when talking about flexibility?

A

Tendons, ligaments and antagonist muscles

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22
Q

Why does increasing length/elasticity of connective tissues increase range of motion?

A

Delays/inhibits the stretch reflex mechanism. Allows more stretch before the recoil.

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23
Q

Why are females normally more flexible than men?

A

Have more oestrogen/relaxin hormones that increase elasticity of connective tissues.

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24
Q

Why does flexibility decrease as you get older?

A

Because of decreasing elasticity and increased calcification of connective tissues

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25
Q

What is the only method of training to increase flexibility?

A

Stretching

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26
Q

What are the methods of stretching?

A 
Static (active and passive)
Isometric
PNF
Dynamic
Ballistic
27
Q

What are the types of training subdivided into (PIS and BD)

A

Static (PIS)

Active (BD)

28
Q

What is maintenance stretching?

A

In a cool down to return CT’s/muscles to pre exercise length and maintain the existing ROM at the joint/s.
Within a warm up, prepare the CT’s/muscles for the exercise to follow

29
Q

What is developmental stretching?

A

Stretches that increase the elasticity/length of CT’s/muscles improving/adapting the joint/s ROM.

30
Q

What is static active stretching to improve flexibility?

A

Unassisted stretch requiring voluntary agonist muscle contraction to move the joint to its maximal rotation.
Athletes move the joint just beyond the point of resistance, lengthening the CT’s around the joint.
Stretch held for 10-30 seconds and 3-6 reps.

31
Q

What is static passive stretching to improve flexibility?

A

Assisted stretch, athlete moved into position taking the joint just beyond the point of resistance to lengthen CT’s around the joint.
Assistance can be an external force (gravity, body momentum) or manual assistance (partner).
Stretch held for 10-30 seconds and 3-6 reps.

32
Q

What are the positives of static stretching to improve flexibility?

A

Safe and effective developmental increase in ROM.

Cool down for maintenance (return to pre-exercise length)

33
Q

What are the negatives of static stretching to improve flexibility?

A

Slow increase in ROM.

Decreases subsequent power, speed and strength of muscle contraction - don’t use in warm up

34
Q

How does isometric stretching increase flexibility?

A

Isometric contraction inhibits stretch reflex increasing each subsequent stretch.
Muscle fibres remember the ability to stretch beyond normal range allowing greater stretch and increased ROM.

35
Q

How do you do isometric stretching?

A

Static passive stretch followed by an assisted isometric contraction against a resistance (assisted by manual/partner or apparatus).
Stretch for 10-30 seconds and relax for at least 20 seconds.

36
Q

Evaluate isometric stretching

A

Fast, effective, less pain

Greater risk/damage to CT’s. Not recommended for children.

37
Q

What is PNF?

A

A 3 step sequence which merges isometric and static stretching.
1 static passive stretch just beyond the point of resistance.
2 Isometric contraction against a resistance held for 6-10 seconds
3 muscle is relaxed and static stretch is repeated
Do this 3 times.

38
Q

How does PNF improve flexibility?

A

inhibits stretch reflex increasing each subsequent stretch.

Muscle fibres remember the ability to stretch beyond normal range allowing greater stretch and increased ROM.

39
Q

What are the advantages to PNF?

A

Quickest and effective gains in flexibility.
Aids muscle relaxation (cool down for maintenance)
Developmental to target joint/s with poor ROM

40
Q

What are the disadvantages of PNF?

A

May require a partner to apply resistance.
Complex/not as safe as static stretching
Decrease post speed/power (don’t do as a warm up)

41
Q

What is ballistic stretching?

A

Involves use of bouncing and swinging movements to create momentum to move a joint/s through an extreme ROM. eg Windmill/bouncing to touch toes.
Repeatedly initiates the stretch reflex.

42
Q

What are the positives of ballistic stretching?

A

Specificity, most suited to explosive strength activities eg gymnastics/dancers/martial arts.
Best used in a warm up as it increases the muscles/CT’s subsequent speed/force.

43
Q

What are the negatives of ballistic stretching?

A

Repetition of the stretch reflex can lead to muscle/CT tears/tension
Limited increase in static flexibility
Good ROM required before doing ballistic stretching

44
Q

What is dynamic stretching?

A

A more controlled version of ballistic stretching in sets of 10+ reps.
Takes the joint through its full ROM with tension.
eg walking/side ways lunges, arm circles
However, the entry/exit is under control, the joint is not at an extreme point of resistance.

45
Q

When is dynamic stretching best?

A

During a warm up as it increases the subsequent speed, power and strength

46
Q

What are the positives of dynamic stretching?

A

Increases optimum dynamic flexibility, which is essential for all sports, with less risk of injury.
Especially important for explosive strength.
Can be performed active or passive.

47
Q

What are the negatives of dynamic stretching?

A

Performer should have good pre existing ROM

48
Q

What stretching should be done in a warm up?

A

Dynamic - all performers

Ballistic - Ballistic performers that have good existing flexibility/ROM

49
Q

What stretching should be done in a cool down?

A

Static - everyone (mainly poor ROM or U16)

Isometric and PNF - Only if good flexibility/joint ROM

50
Q

What stretching should be done in a specific 15-30 minute training programme

A

Only static - Poor ROM and U16

Static, Isometric and PNF - Poor ROM and 16+

51
Q

Why is dynamic/ballistic stretching good in a warm up?

A

Increases subsequent force/speed of muscle contraction/CT’s

52
Q

Why is ballistic stretching good in a warm up?

A

Increases subsequent force/speed of muscle contraction/CT’s

Specific preparation for ballistic dynamic motion

53
Q

Why is Static, isometric and PNF used in cool downs?

A

Maintenance stretching, return to pre-exercise length

54
Q

Why is isometric and PNF used in cool downs?

A

Maintenance stretching, return to pre-exercise length

AND aids muscle tension and relaxation

55
Q

Why is Static stretching used in training sessions?

A

Developmental stretching, targets joints with poor ROM.

Slow/safe while increasing ROM.

56
Q

Why is isometric and PNF used in training sessions?

A

Developmental stretching, targets joints with poor ROM.

Fast increase in ROM, decrease muscle tension/pain and increase relaxation

57
Q

What are the recommended guidelines for the frequency of flexibility sessions?

A

2-6 times a week depending on the requirements of the individuals activity and initial flexibility level of the performer.

58
Q

What are the recommended guidelines for the intensity of flexibility sessions?

A

Mild tension (no pain) stretch just beyond or to an extreme point of resistance pending on the method used

59
Q

What are the recommended guidelines for the time of flexibility sessions?

A

10-30 minutes for each session and hold each stretch for 10-30+ seconds and repeat each stretch for 3-6 reps

60
Q

What are the structural adaptations when doing flexibility training?

A

Increased resting length of muscles and connective tissues surrounding joint
Increased elasticity of connective tissue/muscle

61
Q

What is the functional effect of increased resting length of muscles and connective tissues surrounding joint

A

Increase joint ROM because proprioreceptors detect and adapt to an increase in muscle/CT length which reduces the stimulus to the stretch reflex, delaying its opposition to the stretch and therefore, allowing the muscle/CT’s to stretch further

62
Q

What is the functional effect of increased elasticity of connective tissue/muscle

A

Increased static and dynamic flexibility/ROM due to increased stretch of the antagonist
Increase the recoil from pre lengthened antagonist, increasing the force added to its agonist (plyometric affect)

63
Q

What are the NET effects of flexibility training?

A

Increased ROM around joints which:
Increases the speed/power due to increase distance to create/apply force.
Improved posture and alignment.
Lower risk of injury/DOMS during dynamic movements.
Increased motor ability (skill/technique/aesthetic shape)

PE - Exercise physiology (9 decks)

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