test: flexibility

Question 1

define: flexibility

Answer 1

the range of motion around a joint or series of joints

Question 2

what are the two types of flexibility?

Answer 2

static flexibility and dynamic flexibility

Question 3

define: static flexibility

Answer 3

the range of motion around a joint in a still position

Question 4

what are the two types of static flexibility?

Answer 4

• static active flexibility
• static passive flexibility

Question 5

define: static active flexibility

Answer 5

when the performer themselves moves a joint to the point of resistance

using the agonist muscle, without any other assistance

Question 6

define: static passive flexibility

Answer 6

when the joint is moved to the point of resistance with assistance

Question 7

define: dynamic flexibility

Answer 7

the range of motion around a joint moving or at speed

Question 8

what are the 4 main factors that affect flexibility?

Answer 8

• type of joint
• length of surrounding connective tissue
• gender
• age

Question 9

how does the type of joint affect flexibility?

Answer 9

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)

Question 10

how does length of surrounding tissue affect flexibility?

Answer 10

the longer the length and elasticity of the surrounding tissue,

such as ligaments, tendons and muscles,

the greater the range of flexibility

Question 11

how does gender affect flexibility?

Answer 11

females tend to have greater flexibility than males

due to higher levels of the hormones oestrogen and relaxin.

these hormones increase connective tissue elasticity

Question 12

how does age affect flexibility?

Answer 12

flexibility is greatest in childhood and declines with age

as elasticity in the surrounding connective tissue is lost

Question 13

what other factors affect flexibility?

Answer 13

• joint
• shape
• muscle elasticity
• age
• gender
• temperature
• muscle size

Question 14

what are the two ways of evaluating flexibility?

Answer 14

• sit and reach test
• goniometry

Question 15

what are advantages of the sit and reach test?

Answer 15

• equipment is relatively cheap
• the test is easy to administer
• standardised tables are available for comparing test results

Question 16

what are disadvantages of the sit and reach test?

Answer 16

• limited use: only measures static flexibility in the lower back and hip joints
• other joints cannot be measured

Question 17

what are advantages of goniometry?

Answer 17

• 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

Question 18

what are disadvantages of goniometry?

Answer 18

• 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

Question 19

what are the two types of stretching?

Answer 19

static and dynamic

Question 20

what is static stretching?

Answer 20

stretching that doesnt involve moevement

Question 21

how long are static stretches generally held for?

Answer 21

10-30 seconds

Question 22

what are the two types of static stretch?

Answer 22

active and passive

Question 23

what is active stretching?

Answer 23

• 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

Question 24

what is passive stretching?

Answer 24

• static stretching
• taking a joint just past its point of resistance with assistance
• help up to 30 seconds

Question 25

what is isometric stretching?

Answer 25

• static stretching
• the stretched muscle undergoes isometric contraction for 10 seconds
• resistance is needed to ensure no movement takes place

Question 26

what is PNF stretching?

Answer 26

• static stretching
• assisted flexibility training using passive and isometric techniques to inhibit the stretch and allow a greater range of motion

Question 27

what is static stretching?

Answer 27

stretching that doesnt involve moevement

Question 28

what is dynamic stretching?

Answer 28

stretching that involves movement

Question 29

describe dynamic stretching using an example.

Answer 29

• using a controlled movement, bounce or swinging motion to take a joint to the limit of its range of motion

eg walking lunges

Question 30

describe ballistic stretching using an example.

Answer 30

• 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

Question 31

whats a positive and negative of static stretching?

Answer 31

+ 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

Question 32

whats an advantage of dynamic stretching?

Answer 32

it increases the speed of contraction

which makes it useful in warmup

Question 33

whats a disadvantage of ballistic stretching?

Answer 33

can lead to injury if the performer is not already flexible.

Question 34

what are two physiological adaptations of flexibility, explain?

Answer 34

1. increased resting length of muscle and soft tissue.
   - increased range of motion at the joint
2. increased elasticity of the muscle and soft tissue.
   - static and dynamic flexibility are improved