Week 8 - Flexibility Training Flashcards
Goldthwait’s definition of flexibility
1941
Freedom to move
Chandler et al,’s definition of flexibility
1990
Ability to move a joint through a normal rom wi/out undue stress to the muscular tendon unit
Kisner + Colby’s definition of flexibility
2002
Ability to move a joint or a series of joints smoothly + easily through an unrestricted, pain-free range of movement
Reasons for loss of flexibility:
Psychosocial i.e anxiety / depression
Biochemical i.e hormone, nutrition
Biomechanics i.e daily living + interactions our bodies encounter
Define static flexibility
Ability to assume extended positions + then maintain them using only your weight, the support of your limbs, or some other apparatus.
Define dynamic flexibility
Ability to move muscles + joints through their full range of motion during active movement.
What are the 2 methods of measurement for flexibility
Goniometer measurement
Positional measurement
What is functional flexibility used for
Speed Athletes
Strength/power Athletes
Endurance Athletes
How do speed athletes use functional flexibility
Full ROM at speed
How do strength/power athletes use functional flexibility
To be efficient + powerful in static + dynamic positions
How do endurance athletes use functional flexibility
Rep. prod. ROM
Advantages to goniometer measurement
Precise (but still experimenter dependent)
Easy to use
Specific
Cheap
What positional measurements are there
Sit + reach test
Functional tests
Examples of functional tests
Gorilla position
Prisoner Wall squat
What do stretching exercises do
Take soft tissue structures beyond their available length = ⬆️ ROM
What are range of movement exercises
W/in limits of tissues
Maintain current levels of flexibility
Ballistic / Dynamic Stretching
Not recommended for most people
May not be as effective as static stretching
Stretch is caused by bounding itself.
What are the 2 types of stretching exercises
Unassisted
Assisted
What comes under unassisted stretching
Static stretching
Dynamic / Ballistic
Isometric
What comes under assisted stretching.
Passive
PNF
Static stretching
Slow sustained lengthening held by subject
Just below point of bind
Evidence for duration + reps is equivocal
Hold for less than 10 secs.
PNF stretching
Manipulation of neural system
Gives biggest gains
Improves tolerance to stretch
What comes under the neuroscience of flexibility
Golgi Tendon Organs
Muscle Stretch Receptors
Autogenic Inhibition
What are Golgi tendon organs
Contraction sensitive mechanoreceptors
What do Golgi tendon organs do
Sense tension being passed through the muscular tendonous junction (MTJ).
What happens with the Golgi tendon organs
When a load is applied + is heavy, the signal (sending to the spinal cord then back to muscle) would be:
- Inhibitory to the agonist
- Excite the antagonist.
Give an example of what’s happening with the Golgi tendon organs
i.e Pick up something extremely heavy, Golgi tendon organs sense high tension load or high amount of tension going through Biceps brachii tendon which sends signal to spinal cord + back down to say we’re going to hurt ourselves.
— Too heavy so tells our bicep brachii to switch off + our triceps to switch on.
Function of muscle stretch receptors
Sense speed at which muscle lengthening is occurring.
They send a signal back to spinal cord + back round again to bring about a change — Myotatic / Stretch Reflex.
Spinal cord transmits signal via motor neurone + or the interneurones + then send efferent impulses to the agonist to contract, meanwhile blocking the signals going to the antagonist.
What is autogenic inhibition
Name given to spinal reflex response that occurs when Golgi tendon organ receptor is activated, then producing an inhibitory response in the motor neurons that return to the same muscle and its synergists.
Reasons why flexibility is beneficial
⬆️ relaxation
⬇️ cramps + soreness
injury prevention
Improves posture
Improves sports perf.
When is strength not impaired in acute static stretching + strength
If below 60 sec.
What can dynamic stretching do to a 20m sprint perf?
Improve it
What can chronic static stretching do?
Improve flexibility
