Flexibilty Flashcards
Define flexibility
the amount of movement available at a joint or over a range of joints.
What gender is most flexible?
females
An _______ in temperature either induced by direct heat or a warm-up can increase the range of movement of the joint and make the muscle more pliable. Likewise a drop in temperature can hinder the stretch by up to ___%
increase - 20%
give 3 benefits of stretching
- increased range of motion reducing the risk of injury
- promotes circulation and reduces muscle soreness
- reduced muscle tension and enhanced relaxation
what kind of stretching is most likely to cause injury
fast ballistic stretching (as it can ignite the reflex response and may tear a muscle)
Name 3 types of stretching
- Preparatory stretching
- Maintenance stretching
- Developmental stretching
When are you most likely to perform preparatory stretching and what are you going to stretch?
After a warm-up - the main muscle groups what are most likely to be used
What type and for how long should a preparatory stretch be performed for, and what should be avoided when doing so?
dynamic for 8-10 seconds whilst avoiding the heart rate does not drop so much (losing the warm up effect) - should be done standing
When is it best to perform maintenance stretches and for how long? What may this also aid?
- when a muscle has been continually contracted (for instance, resistance training) maintenance stretches help to get the muscles back to their normal length.
- between 10–15 seconds.
- may also help to alleviate potential soreness
What are developmental stretches, when are they performed and how, and how long should they be performed?
- aimed at increasing general flexibility
- at the end of an exercise session.
These stretches should be performed passively using the individual’s own body weight, gravitational pull or pressure of hands in partner work. Therefore, lying on the floor or in a seated position is best suited for developmental stretches.
It is important that the muscle being stretched is relaxed, as the position needs to be held for at least 20 seconds.
In general, the stretch can be broken down into two phases – an initial stretch, taken to the point of tension and held until the muscle relaxes further, followed by a further period of at least 20 seconds.
You will find that, after the first period, the tension that develops in the stretched muscle, as a result of the stretch reflex, subsides. Once this has happened, the limb can then be taken into a position that allows the muscle to be lengthened further, thus increasing the stretch.
No pain or discomfort should be felt at any stage. The limb should not shake. If it does then the stretch has been taken too far and should be released.
What is a static stretch? What kind of changes are possible?
a slow, sustained stretch where the muscle is taken into a lengthened position and held for a set period of time.
It permits plenty of time to reset the sensitivity of the stretch reflex
Semi-permanent changes in muscle length are possible
What is dynamic stretching and give some examples
uses momentum to take the muscle through a full range of motion but not beyond what the muscle would stretch to in a static stretch
lunging, leg swings and arm circles
provided you start off small and get bigger
What is ballistic stretching?
- bouncy stretches, performed to gain momentum in order to enhance the stretch by taking it through a maximal range of movement.
- they do not allow the muscle fibres time to adapt to the stretch. They also activate the stretch reflex, increasing muscular tension.
- possibility of minute tearing and scarring of the muscle fibres which could cause a gradual loss of elasticity. Ligaments can also become damaged from the speed of the movement, and this can subsequently lead to joint instability.
However, some athletes and dancers choose to engage in ballistic stretching exercises in order to improve flexibility and to develop dynamic flexibility – that is strength of movement resulting from an initial effort. In activities such as karate and ballet, ballistics are a normal part of training, as these sports require the muscles to go through their full range of motion and beyond, at speed.
Why is ballistic stretching considered dangerous? 3 reasons
- they do not allow the muscle fibres time to adapt to the stretch. They also activate the stretch reflex, increasing muscular tension.
- possibility of minute tearing and scarring of the muscle fibres which could cause a gradual loss of elasticity.
- ligaments can also become damaged from the speed of the movement, and this can subsequently lead to joint instability.
who is most likely to perform ballistic stretches?
athletes and dancers - (Karate/ballet) in order to improve flexibility and to develop dynamic flexibility - these sports require the muscles to go through their full range of motion and beyond, at speed.
