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A-Level PE > training for flexibility > Flashcards

training for flexibility Flashcards

1
Q

what is static flexibility

A

ROM at a joint without reference to speed of movement

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2
Q

what is dynamic flexibility

A

ROM about a joint with reference to speed of movement

Important in events where explosive strength and power are needed

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3
Q

what does a MAINTENANCE
stretch routine include

A

Part of a warm-up
Aim to maintain current ROM
Prepare for bout of exercise

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4
Q

what does a DEVELOPMENTAL
stretch routine include

A

Aim to improve ROM
Recover from injury

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5
Q

what is Static ACTIVE flexibility

A

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)

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6
Q

what is Static PASSIVE flexibility

A

assisted by a partner or an aid

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7
Q

what is the point of bind

A

where the muscles contract to avoid any damage

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8
Q

what are the FITT points for static stretching

A

F - 3-6 times
I - point of resistance
T - 10-30 secs
T - static

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9
Q

what are the advantages of static stretching

A

safe and simplest

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10
Q

what are the disadvantages of static stretching

A

Adaptations are slow
Avoid in a warm-up as they fail to prepare the muscles for action

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11
Q

what is isometric stretching

A

Involves isometrically contracting the muscle while holding a stretched position

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12
Q

how do you carry out an isometric stretch

A

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

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13
Q

what are the positives of isometric stretching

A

Overcome stretch reflex

Create greater stretch

Fast way to improve flexibility

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14
Q

what does PNF stand for

A

Proprioceptive Neuromuscular Facilitation

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15
Q

what are the risks of isomeric training

A

Demanding so should be limited to once in 36 hours

High risk so avoid if under 16

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16
Q

how do you carry out PNF stretching

A

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

17
Q

what two other methods does PNF stretching combine

A

passive and isometric stretching

18
Q

what is a positive of PNF stretching

A

Currently the fastest and most effective way to gain quick improvements in flexibility.

19
Q

what is a negative of PNF stretching

A

Higher risk of injury due to increased intensity of stretch

Requires a partner or apparatus to support this process

20
Q

how does PNF stretching work

A

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

21
Q

what is dynamic stretching

A

involves moving parts of your body and gradually increasing reach, speed of movement, or both.

22
Q

is dynamic slow and controlled or bouncing

A

slow and controlled

23
Q

what are the positive does dynamic stretching

A

Safe & controlled

Can be used to replicate sport-specific movements

24
Q

what are the negatives of dynamic stretching

A

Many different movements are possible in sport and it may be difficult to replicate some of these

25
Q

what is ballistic stretching

A

Ballistic stretches involve trying to force a part of the body beyond its range of motion.

26
Q

what kind of athletes use ballistic stretching

A

top level

27
Q

what are the positives of ballistic training

A

Can help prepare the muscle stretch fully to prepare for explosive actions.

28
Q

what are the risks of ballistic stretching

A

Higher risk of injury due to element of power involved in the stretch

29
Q

what is the FITT principles of ballistic training

A

F = 3+ times per week
I - 8-12 reps
T = short duration
T = sports specific movements
Arm swings
Leg kicks

30
Q

what is the magic number in training

A

10

31
Q

what is the functional effect of Increased resting length

A

Increased ROM
Muscle spindles adapt to increased length
reducing stretch reflex

32
Q

what is the functional effect of Increased elasticity

A

Increased potential for static and dynamic flexibility
Decreased inhibition from the antagonist
Increased stretch from the antagonis

A-Level PE (6 decks)

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