training for flexibility Flashcards
what is static flexibility
ROM at a joint without reference to speed of movement
what is dynamic flexibility
ROM about a joint with reference to speed of movement
Important in events where explosive strength and power are needed
what does a MAINTENANCE
stretch routine include
Part of a warm-up
Aim to maintain current ROM
Prepare for bout of exercise
what does a DEVELOPMENTAL
stretch routine include
Aim to improve ROM
Recover from injury
what is Static ACTIVE flexibility
achieved through a voluntary contraction
This is where the muscle is stretched in a steady, controlled manner, and is held in a static position (beyond its point of resistance)
what is Static PASSIVE flexibility
assisted by a partner or an aid
what is the point of bind
where the muscles contract to avoid any damage
what are the FITT points for static stretching
F - 3-6 times
I - point of resistance
T - 10-30 secs
T - static
what are the advantages of static stretching
safe and simplest
what are the disadvantages of static stretching
Adaptations are slow
Avoid in a warm-up as they fail to prepare the muscles for action
what is isometric stretching
Involves isometrically contracting the muscle while holding a stretched position
how do you carry out an isometric stretch
With the use of a partner or apparatus, move to a static position and isometrically contract the muscles for 7-20 secs (resisting an opposing force)
Then relax for 20 secs
E.g. - pushing the wall (calf stretch
what are the positives of isometric stretching
Overcome stretch reflex
Create greater stretch
Fast way to improve flexibility
what does PNF stand for
Proprioceptive Neuromuscular Facilitation
what are the risks of isomeric training
Demanding so should be limited to once in 36 hours
High risk so avoid if under 16
how do you carry out PNF stretching
STATIC - limb moved to point of resistance (by partner) and held
CONTRACT - agonist contracts isometrically against the resistance (6-10 seconds)
RELAX - Muscle relaxes and the limb is moved further
what two other methods does PNF stretching combine
passive and isometric stretching
what is a positive of PNF stretching
Currently the fastest and most effective way to gain quick improvements in flexibility.
what is a negative of PNF stretching
Higher risk of injury due to increased intensity of stretch
Requires a partner or apparatus to support this process
how does PNF stretching work
it helps to train the stretch receptors of the muscle spindle to immediately accommodate a greater muscle length.
the intense muscle contraction fatigues many of the muscle fibres of the contracting muscles, reducing the resistance to a subsequent stretch
The tension generated by the contraction activates the GTO’s, which inhibits contraction of the muscle via the lengthening reaction
what is dynamic stretching
involves moving parts of your body and gradually increasing reach, speed of movement, or both.
is dynamic slow and controlled or bouncing
slow and controlled
what are the positive does dynamic stretching
Safe & controlled
Can be used to replicate sport-specific movements
what are the negatives of dynamic stretching
Many different movements are possible in sport and it may be difficult to replicate some of these
what is ballistic stretching
Ballistic stretches involve trying to force a part of the body beyond its range of motion.
what kind of athletes use ballistic stretching
top level
what are the positives of ballistic training
Can help prepare the muscle stretch fully to prepare for explosive actions.
what are the risks of ballistic stretching
Higher risk of injury due to element of power involved in the stretch
what is the FITT principles of ballistic training
F = 3+ times per week
I - 8-12 reps
T = short duration
T = sports specific movements
Arm swings
Leg kicks
what is the magic number in training
10
what is the functional effect of Increased resting length
Increased ROM
Muscle spindles adapt to increased length
reducing stretch reflex
what is the functional effect of Increased elasticity
Increased potential for static and dynamic flexibility
Decreased inhibition from the antagonist
Increased stretch from the antagonis
