Flexibility training Flashcards
Flexibility definition
‘Ability to move a joint through a normal ROM wo. undue stress’
‘Ability to move a joint smoothly through an unrestricted pain free ROM’
Why we lose flexibility
Psychosocial - anxiety, depression
Biochemical - hormones, nutrition
Biomechanical - daily living & interactions
Types of flexibility
Static - total ROM of a joint/muscle
Dynamic - ROM in motion
Functional - ROM at speed or repeatedly produced ROM’s
Measuring flexibility
Goniometer measure - (joint protractor) easy, cheap, precise & specific
Positional - Sit & reach, Gorilla position, wall squat ect
Methods of training
ROM exercises - maintenance, within limits
Stretching exercises - ^ ROM, pushing tissue beyond length,
Unassisted - static (slow sustained lengthening), dynamic/ballistic (bounding in & out), isometric
Assisted - passive, PNF (Proprioceptive neuromuscular facilitation - manipulation of neural system, ^ tolerance & gives best results)
Neuroscience (component definitions)
Golgi tendons - contraction sensitive mechanoreceptors (inhibiting in nature)
Muscle stretch receptors - spiral fibres within muscles - detects speed of stretch & gives FB
Stretch reflex explained (myotatic reflex) (re watch vids)
Stretch sensed by m-spindles = afferent signal -> SC -> sensory neurons transmit motor & inter -> motor efferent impulses -> agonist to contract -> interneurons block motor neurons signalling agonist (autogenic inhibition) = greater stretch achievable (PNF)
Stretch benefits
^ flexibility, relaxation, injury prevention, posture, QoL, sports perf
Decrease cramp & soreness
Stretching Perf link
Acute static stretching - decreases strength
Static impairs & Dynamic improves - power perf
Chronic static stretching = ^power, speed, strength
Link depends on individual, starting point, time ,reps ect
