Flexibility

Question 1

Define static flexibility

Answer 1

The range of motion about a joint without reference to speed of movement

Question 2

Define dynamic flexibility

Answer 2

The range of movement about a joint with reference to speed of movement

Question 3

Factors affecting flexibility and there effect on flexibility

Answer 3

1. Type of joint - ball and socket joints have a greater RoM than hinge joints
2. Length and elasticity of surrounding connective tissue - greater = more RoM
3. Gender - females are generally more flexible than males
4. Age - flexibility is greatest in childhood and declines in age

Question 4

Explain goniometry

Answer 4

A 360° protractor with two extending arms can be used to measure the range of motion at any joint. The goniometer is placed on the axis of rotation and the arms extend along the articulating bones. The difference in joint angle is taken from starting position to the full RoM position

Question 5

Explain the sit and reach test

Answer 5

The sit and reach test box is placed against a wall and the participant removes their shoes. They will sit with their legs straight and feet flat against the box. Slowly moving forward, they reach as far forward along as possible. At full stretch, the position is held for two seconds. The best score from 3 attempts is recorded

Question 6

Advantages and disadvantages of goniometry

Answer 6

Advantages:
• objective, valid and accurate
• any joint can be measured making it very sport specific

Disadvantages:
• can be difficult to locate the axis of rotation
• to get an accurate measure, training is required

Question 7

Advantages and disadvantages of the sit and reach test

Answer 7

Advantages:
• easy test to administer
• cheap and accessible equipment
• standardised data for comparison

Disadvantages:
• test measures lower back and hamstrings only
• not joint or sport specific
• participant must be warmed up, move slowly and hold for 2 seconds for valid results

Question 8

Define static active stretching

Answer 8

A performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds

Question 9

Define static passive stretching

Answer 9

A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds

Question 10

Define isometric stretching

Answer 10

A performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds

Question 11

Define Proprioceptive neuromuscular facilitation (PNF)

Answer 11

A stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further

Question 12

What are muscle spindles

Answer 12

Sensory receptors within the muscle that detect stretch and relay the information to the brain

Question 13

Define ballistic stretching

Answer 13

Swinging or bouncing movements to create momentum to force the joint through it’s extreme range of motion

Question 14

Define dynamic stretching

Answer 14

Stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, such as a walking lunge

Question 15

Adaptations to flexibility training

Answer 15

• increased range of motion about a joint
• increased distance and efficiency for muscles to create force at speed
• decreased risk of injury during dynamic movements
• improved posture alignment

Question 16

Define static stretching

Answer 16

Static stretching involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds.