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Sports Training Physiology > Week 8 - Flexibility Training > Flashcards

Week 8 - Flexibility Training Flashcards

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Sports Trivia flashcards
1
Q

Goldthwait’s definition of flexibility

A

1941

Freedom to move

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2
Q

Chandler et al,’s definition of flexibility

A

1990

Ability to move a joint through a normal rom wi/out undue stress to the muscular tendon unit

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3
Q

Kisner + Colby’s definition of flexibility

A

2002

Ability to move a joint or a series of joints smoothly + easily through an unrestricted, pain-free range of movement

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4
Q

Reasons for loss of flexibility:

A

Psychosocial i.e anxiety / depression

Biochemical i.e hormone, nutrition

Biomechanics i.e daily living + interactions our bodies encounter

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5
Q

Define static flexibility

A

Ability to assume extended positions + then maintain them using only your weight, the support of your limbs, or some other apparatus.

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6
Q

Define dynamic flexibility

A

Ability to move muscles + joints through their full range of motion during active movement.

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7
Q

What are the 2 methods of measurement for flexibility

A

Goniometer measurement

Positional measurement

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8
Q

What is functional flexibility used for

A

Speed Athletes

Strength/power Athletes

Endurance Athletes

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9
Q

How do speed athletes use functional flexibility

A

Full ROM at speed

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10
Q

How do strength/power athletes use functional flexibility

A

To be efficient + powerful in static + dynamic positions

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11
Q

How do endurance athletes use functional flexibility

A

Rep. prod. ROM

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12
Q

Advantages to goniometer measurement

A

Precise (but still experimenter dependent)

Easy to use

Specific

Cheap

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13
Q

What positional measurements are there

A

Sit + reach test

Functional tests

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14
Q

Examples of functional tests

A

Gorilla position

Prisoner Wall squat

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15
Q

What do stretching exercises do

A

Take soft tissue structures beyond their available length = ⬆️ ROM

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16
Q

What are range of movement exercises

A

W/in limits of tissues

Maintain current levels of flexibility

17
Q

Ballistic / Dynamic Stretching

A

Not recommended for most people

May not be as effective as static stretching

Stretch is caused by bounding itself.

18
Q

What are the 2 types of stretching exercises

A

Unassisted

Assisted

19
Q

What comes under unassisted stretching

A

Static stretching

Dynamic / Ballistic

Isometric

20
Q

What comes under assisted stretching.

A

Passive

PNF

21
Q

Static stretching

A

Slow sustained lengthening held by subject

Just below point of bind

Evidence for duration + reps is equivocal

Hold for less than 10 secs.

22
Q

PNF stretching

A

Manipulation of neural system

Gives biggest gains

Improves tolerance to stretch

23
Q

What comes under the neuroscience of flexibility

A

Golgi Tendon Organs

Muscle Stretch Receptors

Autogenic Inhibition

24
Q

What are Golgi tendon organs

A

Contraction sensitive mechanoreceptors

25
Q

What do Golgi tendon organs do

A

Sense tension being passed through the muscular tendonous junction (MTJ).

26
Q

What happens with the Golgi tendon organs

A

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.
27
Q

Give an example of what’s happening with the Golgi tendon organs

A

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.

28
Q

Function of muscle stretch receptors

A

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.

29
Q

What is autogenic inhibition

A

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.

30
Q

Reasons why flexibility is beneficial

A

⬆️ relaxation

⬇️ cramps + soreness

injury prevention

Improves posture

Improves sports perf.

31
Q

When is strength not impaired in acute static stretching + strength

A

If below 60 sec.

32
Q

What can dynamic stretching do to a 20m sprint perf?

A

Improve it

33
Q

What can chronic static stretching do?

A

Improve flexibility

Sports Training Physiology (13 decks)

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