Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Sport - Preperation and training methods > Flexibility > Flashcards

Flexibility Flashcards

1
Q

Definition of flexibility

A

The range of motion about a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the two types of flexibility?

A

Static flexibility (active and passive)
Dynamic flexibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Definition of static flexibility

A

The range of motion about a joint without reference to speed or movement. The maximum extent of muscle and connective tissue lengthening

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is an example of static flexibility?

A

Gymnast performs a split on beam, dancer in arabesque, hamstring stretch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is static active flexibility?

A

Performer completing a voluntary contraction to move a joint just past its point of resistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is static passive flexibility?

A

Assisted by a partner or aid to move a joint just beyond its point of resistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Definition of dynamic flexibility

A

The range of motion about a joint with reference to speed of movement. It reflects the joints and connective tissues resistance to movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is a sporting example of dynamic flexibility?

A

Javelin thrower, split leap in dance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are the factors affecting flexibility?

A

Type of joint, age, gender, length and elasticity of connective tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How does type of joint affect flexibility?

A

-Ball and socket joints have a greater range of motion than hinge joints
-Because the size and shape of joints and the articulating bones can aid or limit range of motion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How does length and elasticity of surrounding connective tissues affect flexibility?

A

-The greater the length and elasticity of surrounding muscles, tendons and ligaments, the greater the range of motion
-The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion
-The greater the elasticity, the greater the range of motion possible at a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How does gender affect flexibility?

A

-Females are generally more flexible than males
-Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle connective tissue and elasticity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How does age affect flexibility?

A

-Flexibility is greatest in child hood and then declines with age
-Age-relegated decline is due to a loss in elasticity of connective tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the tests to measure flexibility?

A

Sit snd reach test, goniometry

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the protocol for the Goniometry test?

A
  1. The head (360° protractor) is placed on the axis of rotation of joint and the arms extend along articulating bones
  2. The difference in joint angle is taken from starting position to the full range of motion possible
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the advantages of the goniometer test?

A

-Objective, valid and accurate measure
-Any joint and any plane of movement can be measured, making it very sport specific

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the disadvantages of the goniometer test?

A

-Can be difficult to locate the axis of rotation
-Training required for an accurate measurement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the protocol for the sit and reach test?

A
  1. Sit and reach box placed against a wall, participant sits with straight legs (no shoes) and feet flat against the box and reach forward as far as possible
  2. At full stretch, position is held for two seconds, the best score from 3 attempts is recorded
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What are the advantages of the sit and reach test?

A

-Easy to administer
-Cheap and accessible equipment
-Standardised data for comparison

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the disadvantages of the sit and reach test?

A

-Measures only lower back and hamstring flexibility
-Not joint or movement specific
-Participant must be warmed up, move slowly and hold position for 2 seconds for valid results

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the two types of stretching routines?

A

Maintenance stretching - performed as part of a warm-up to maintain current range of motion about a joint and prepare for bout of exercise about to come
Developmental stretching - stretching sessions designed to improve range of motion about a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the two types of static stretching?

A

Active, Passive

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is static stretching?

A

-Range of motion at a joint without movement
-Lengthening a muscle and connective tissue just beyond its point of resistance and holding for 10-30 seconds, each stretch repeated 3-6 tomes

24
Q

What are the advantages of static stretching?

A

-Simple and safest method
-Often used in a cool down
-Increases range of motion about a joint
-Aids muscle relaxation

25
What are the disadvantages of static stretching?
-Adaptations are low -Should be avoided in warm up, as fails to prepare body and possibly results in decrease subsequent speed and power -Fails to prepare muscles for dynamic movements
26
What is static active stretching?
-Performer moves the joint into its fully stretched position themselves without any assistance -Holds for 10-30 seconds
27
What is static passive stretching?
-A performer moves the joint just beyond a point of resistance with assistance -Holds for 10-30 seconds
28
What are examples of static stretching?
Yoga, splits in gymnastics
29
What is isometric stretching?
-Involves isometrically stretching the muscles whilst holding a stretched position -With the use of partner or apparatus, performer moves into a static passive stretch and isometrically contacts for muscles for 7-20 seconds then relaxes for 20 seconds
30
What are the timings for isometric stretching?
7-20 seconds, followed by 20 second rest
31
What is an example of isometric stretching?
‘pushing the wall calf stretch
32
What are advantages of isometric stretching?
-Increased resting length of muscle, increasing range of motion -Overcomes/desensitise stretch reflex -Fast and effective way to improve static flexibility -Less risk of injury compared to ballistic
33
What are disadvantages of isometric stretching?
-Unsuitable for use in warm up/36 hour recovery between sessions -Reduction in contractibility/speed of muscle contraction -Risk of tendon and connective tissue damage, should be avoided by under 16’s -Static flexibility gained less appropriate/specific (than dynamic flexibility gains) in some sports -Gains are quickly lost if stretching is not done regularly
34
What does PNF stand for?
Proprioceptive neuromuscular facilitation
35
What is PNF stretching?
-A stretching technique used to desensitise stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further
36
What are the stages of PNF training?
-Follows a 3 step “Static, contract, relax” process 1. Static - with assistance from a partner, limb in moved just past point of resistance and held 2. Contract - agonist muscle isometrically contracts against resistance (partner) for 6-10 seconds 3. Relax - the muscle relax and then limb can be moved further into the stretched position -Hold stretch for approx. 10-30 seconds -Repeated 3 times
37
What are the timings for PNF stretching?
Contract for 6-10 seconds, relax for 10 seconds, do it 3 times
38
What are the timings for static stretching?
10-30 seconds, 3-6 sets
39
What are the advantages of PNF stretching?
-Increased muscle spindle length, muscle spindle adapts to new length, which delays/desensitises stretch reflex -Fastest method of increasing static flexibility -Increase range of motion at a joint -Effective for developmental stretching -Faster gains than other methods
40
What are the disadvantages of PNF stretching?
-Subsequently decrease speed and power -Uncomfortable -Unsuitable for warmup -Risk of connective tissue damage -Gains quickly lost if not done regularly -Complex, previous flexibility required
41
What is ballistic stretching?
-Range of motion at a joint without reference to speed of movement -Swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
42
What are examples of ballistic stretching?
-Netballer reaching for an interception Kick-boxer performing a high kick to the head well -Goalkeeper reaching further to save ball -Explosive arm swings, high leg kicks
43
What are the advantages of ballistic stretching?
-Improves subsequent speed and power -Suited for more ballistic/dynamic activities like martial arts, gymnastics -Prepares muscles and connective tissue for rapid movement
44
What are the disadvantages of ballistic stretching?
-High risk of injury due to momentum, extreme ROM -Creates muscle tensions. does not allow sufficient time for tissues to adapt to stretch -More appropriate for those already flexible -Not appropriate for recreations performers
45
What is dynamic stretching?
Stretching technique which involves taking a joint through its extreme range of motion with control over the entry and exit of the stretch
46
What is an example of dynamic stretching?
walking lunge, arm circles, sideways squat walks, torso twists
47
What are the timings for dynamic stretching?
8-12 repetitions as a pet of a warm up
48
What are the timings for ballistic stretching?
8-12 repetitions as part of warm up
49
What are the advantages of dynamic stretching?
-Less risk of injury as entry and exit are under control -Can be performed actively or passively -Improves subsequent speed and power
50
What are the disadvantages of dynamic stretching?
-Does not aid muscle relaxation after training
51
How to plan a flexibility training using FITT?
Frequency - 2-6 times per week depending on activity and starting levels, for at least 6 weeks Intensity - taking a limb just beyond its point of resistance through its extreme range of motion Time - 10-15 minute sessions, each stretch belong held for 10-30 seconds and repeated 3 time Type - depending on activity + level, static, ballistic, PNF, isometric
52
What are the adaptations of muscles and connective tissue to flexibility training?
53
What is the impact of overall performance for flexibility training?
-Increased range of motion at a joint -Increased distance and efficiency for muscles to create force and speed -Decreased risk of injury during dynamic movements -Improved posture and alignment
54
In which sports is flexibility a key fitness component?
Dance, gymnastics, martial arts, swimming
55
What is an example of static stretching?
Gymnasts performing the splits well and in a full split
56
What is the principle behind PNF stretching?
-When a muscle is stretched it triggers the muscle spindles -Response is to contract/shorten the muscle -When a muscle is contracted it triggers the gogli tendon organs -Response is to relax/lengthen the muscle -If stretch is immediate, then the muscle spindle is overridden allow greater stretch/inhibiting stretch reflex -With time, muscle spindles adapt to an increase length, delaying stretch reflex
57
Plan a dynamic flexibility training programme
-Warm up, pulse raiser, dynamic stretches (eg. walking lunges) -Frequency - 3X per week -Intensity - movement takes joint just beyond point of resistance, through full ROM -Time, 10-15 minute session, each stretch held 10-30seconds, 3 sets

Sport - Preperation and training methods (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions