Muscular Flexibility Flashcards
Define flexibility.
the achievable range of motion at a joint or a group of joints
How can flexibility be assessed?
- biomechanically (cameras, markers etc.)
- observational
- use of a goniometer or flexometer (sit and reach)
Name 6 factors that effect flexibility.
- age
- genetics
- temperature
- gender
- muscle and joint morphology
- physical activity level
Name 6 benefits of flexibility training.
- increased range of motion
- reduced risk of injury/quicker recovery
- maintenance of pliability at the joint into older age
- reduction of stress (meditative effects)
- enhanced performance (warm muscles, increased VO2, increased blood flow etc.)
- reduced muscle soreness
What are 2 general categories of exercises that can be done for flexibility?
- stretching
- myofascial release
Name 5 different types of stretching.
- static
- passive
- ballistic
- dynamic
- proprioceptive neuromuscular facilitation (PNF)
Describe static stretching.
- stretch and hold technique
- make sure to focus on joints used specifically in exercise or sport
- 20-30 second hold, twice per joint
Describe passive stretching.
application of an external force either by an object or person to increase range of motion
Describe ballistic stretching.
- using movement (fast, repetitive bouncing) to increase range of motion of a joint beyond its range
- not recommended (especially not for a whole body warm up): increased risk of injury
- high performance athletes might be an exception
Describe dynamic stretching.
- speed of movement, momentum, and active muscular effort utilized to increase range of motion
- using movement during the performance of a stretch
- recommended before athletic competition
How often should flexibility training be performed?
at least 2-3 times per week, can be done daily
Stretching should be completed to the point of ____, but not _____.
- discomfort
- pain
Pain when stretching means…
you are moving too far beyond normal range of motion
What are the main causes of low back pain?
- excessive sitting
- poor posture and body mechanics
- inactivity
- excessive body weight
- psychological stress
In __% of cases, low back pain is preventable.
80%
The economic burden (direct and indirect costs) of low back pain in the US is >__ billion/year.
$>86 billion/year
What are 4 things that can be done to minimize low back pain?
- stretching
- improving posture
- reducing sitting time and inactivity
- using proper ergonomic setups while studying at a desk or computer
Name 5 physiological impacts that myofascial release has.
- increase in dilation of the arteries
- restores extensibility (stretch)
- relaxes scar tissue (breaks it up)
- increases nitrogen oxide
- increases vascular plasticity
What are 3 uses for myofascial release?
- recovery
- alleviating pain
- enhancing performance
Name two settings where myofascial release can be used for recovery.
- self myofascial release (foam rolling etc.)
- therapeutically (massage, osteopaths)
How can myofascial release be used to alleviate pain?
it increases blood flow which results in the movement of wastes out of the body, and oxygen/nutrients into the body
How does myofascial release enhance performance?
increasing range of motion and flexibility
What is the recommended technique to be used for myofascial release?
- 5 minute general warm up
- hold each position for 1-2 minutes each side
- if pain is reported, stop rolling
- rest on the painful areas for 30-45 seconds
