7: Flexibility

Question 1

Flexibility Exercise (Stretching)

Answer 1

o Essential component of an exercise programmes

o Joint ROM is improved immediately after stretching and shows chronic improvement with regular stretching

o Most effective when muscles are warm

o Essential component of an exercise programmes

o ROM is improved immediately after stretching and shows chronic improvement with regular stretching

Question 2

o Most effective when muscles are warm

Answer 2

– Flexibility exercise temporarily decreases muscle strength and power, thus should be performed after exercise/sports where strength and power are important for performance

Question 3

Flexibility Exercise:

Answer 3

o Flexibility exercise should target the major muscle tendon groups of the body

o Several types of flexibility exercises can improve ROM around a joint

Question 4

Types of flexibility

Answer 4

Ballistic or bouncing stretches
Static stretching
Dynamic stretching
PNF stretch

Question 5

Ballistic or bouncing stretches

Answer 5

stretches use momentum of the moving body part to produce the stretch

This stretch is useful before participating in activities that involve ballistic movements like basketball, martial arts and tennis, but there is a risk of injury with this type of stretching so it isn’t recommended for most people

Question 6

Static stretching

Answer 6

involves slowly stretching a muscle/tendon group and then holding the stretch
static stretching is good after a workout (see point in red on previous slide) and helps reduce muscle fatigue and
soreness.

Question 7

Dynamic stretching

Answer 7

involves stretching while you are moving
generally used after a warm-up before you exercise and prepares your body for the exercise or sport you are about to do but you should always warm-up first

Question 8

PNF stretch

Answer 8

you isometrically contract a muscle tendon group then you relax the muscle and then perform a static stretch or an assisted stretch of the same group

Question 10

Volume of Flexibility Exercise:

Answer 10

Frequency, Time, Repetitions, Intensity

Question 11

Volume of Flexibility Exercise:
Frequency, Time, Repetitions, Intensity

Answer 11

 Flexibility exercises should be performed at least 2 – 3 days/week (Frequency)

 Stretch to the point of feeling tightness or slight discomfort (Intensity)

 Hold a static stretch for 10-30 secs (30-60 secs for older adults) – (Time)

 For PNF stretches, hold a muscle contraction for 3-6 secs followed by a 10-30 sec static stretch (Time)

 Repeat each flexibility exercise 2-4 times, aim for 60 secs of stretch time for each exercise (Volume)

• 2 x 30 sec stretches or 4 x 15 sec stretches