test: flexibility Flashcards
define: flexibility
the range of motion around a joint or series of joints
what are the two types of flexibility?
static flexibility and dynamic flexibility
define: static flexibility
the range of motion around a joint in a still position
what are the two types of static flexibility?
- static active flexibility
- static passive flexibility
define: static active flexibility
when the performer themselves moves a joint to the point of resistance
using the agonist muscle, without any other assistance
define: static passive flexibility
when the joint is moved to the point of resistance with assistance
define: dynamic flexibility
the range of motion around a joint moving or at speed
what are the 4 main factors that affect flexibility?
- type of joint
- length of surrounding connective tissue
- gender
- age
how does the type of joint affect flexibility?
the joint type determines the number of planes that a joint can move in
and therefore the range of motion/flexibility
e.g. ball and socket joints (3 planes) have a greater range of motion than hinge joints (1 plane)
how does length of surrounding tissue affect flexibility?
the longer the length and elasticity of the surrounding tissue,
such as ligaments, tendons and muscles,
the greater the range of flexibility
how does gender affect flexibility?
females tend to have greater flexibility than males
due to higher levels of the hormones oestrogen and relaxin.
these hormones increase connective tissue elasticity
how does age affect flexibility?
flexibility is greatest in childhood and declines with age
as elasticity in the surrounding connective tissue is lost
what other factors affect flexibility?
- joint
- shape
- muscle elasticity
- age
- gender
- temperature
- muscle size
what are the two ways of evaluating flexibility?
- sit and reach test
- goniometry
what are advantages of the sit and reach test?
- equipment is relatively cheap
- the test is easy to administer
- standardised tables are available for comparing test results
what are disadvantages of the sit and reach test?
- limited use: only measures static flexibility in the lower back and hip joints
- other joints cannot be measured
what are advantages of goniometry?
- can be used to measure flexibility of any joint, in any plane of movement
- as long as the correct technique is used, accurate and valid measurements are given
what are disadvantages of goniometry?
- it can be difficult to locate the joint centre, where the pivot of the goniometer must be placed
- test is invalid and unreliable if correct procedure is not followed
what are the two types of stretching?
static and dynamic
what is static stretching?
stretching that doesnt involve moevement
how long are static stretches generally held for?
10-30 seconds
what are the two types of static stretch?
active and passive
what is active stretching?
- static stretching
- unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist, just past its point of resistance.
- the position is held using the stretch of the agonist muscle for 10 seconds
what is passive stretching?
- static stretching
- taking a joint just past its point of resistance with assistance
- help up to 30 seconds
what is isometric stretching?
- static stretching
- the stretched muscle undergoes isometric contraction for 10 seconds
- resistance is needed to ensure no movement takes place
what is PNF stretching?
- static stretching
- assisted flexibility training using passive and isometric techniques to inhibit the stretch and allow a greater range of motion
what is static stretching?
stretching that doesnt involve moevement
what is dynamic stretching?
stretching that involves movement
describe dynamic stretching using an example.
- using a controlled movement, bounce or swinging motion to take a joint to the limit of its range of motion
eg walking lunges
describe ballistic stretching using an example.
- a flexibility training method which incorporates vigorous swinging or bouncing movements,
- so using momentum to move a joint forcibly through its extreme range of motion
eg bouncing to touch your toes
whats a positive and negative of static stretching?
+ can be used in a cooldown to return the muscle to its resting length
- should not normally be used in a warmup as it can reduce the speed and force of contraction
whats an advantage of dynamic stretching?
it increases the speed of contraction
which makes it useful in warmup
whats a disadvantage of ballistic stretching?
can lead to injury if the performer is not already flexible.
what are two physiological adaptations of flexibility, explain?
- increased resting length of muscle and soft tissue.
- increased range of motion at the joint - increased elasticity of the muscle and soft tissue.
- static and dynamic flexibility are improved
