Flexibility Flashcards
(19 cards)
Flexibility
Range of motion at a joint
Types of flexibility
- Static-ROM at the joint without reference to movement, e.g. holding a hamstring stretch
- Active-Completing voluntary contraction to move a joint
- Passive-assisted by a partner/object beyond its point of resistance
Factors affecting flexability-Type of joint
-Ball & socket joints have greater ROM than hinge joints
-Size + shape of joint & their articulating bones can aid or limit flexibility
Factors affecting flexability-Age
-Greatest in children and declines with age
-Due to loss of elasticity in the connective tissue
Factors affecting flexability-Gender
-Females are generally more flexible than males
-Increased oestrogen + relaxin, hormones responsible for muscle & connective tissue elasticity
Factors affecting flexability-Connective tissue
-Greater length + elasticity of muscles, tendons, ligaments, the greater the ROM
-The greater the length, the greater the distance before the stretch reflex is initiated = greater ROM
Sit and reach test
-Take off your shoes
-Feet flat against the box, straighten knees
-Lean as far forward as you can- hold for 3 seconds
+Easy to test
+Cheap
-Only test lower back & hamstring flexibility
-Not sport specific
Goniometry
-Place the Goniometer on joint & the arms on the static bone & other bone
-The difference in joint angle is taken from starting position to full ROM
+Use on every joint
+Sport specific
-training required
-Poor protocal = invalid test
Traing to improve flexibility
Ligaments + tendons muscles become more elastic
Static stretching
Lengthen the muscle just behind the point of resistance-10 to 30s
+Simple & safe
+Good in cool downs
-Slow improvement in flexibility
-Muscle arnt prepered for activity
Static active
Contract an agonist to stretch the antagonist
Static passive
Stretching using an external force, e.g. band
Isometric stretching
-Contracting muscles isometrically while holding a stretched position
-20s on 20s off
-Overcome the stretch reflex to increase ROM
-Can cause connective tissue damage
Proprioceptive neuromuscular facilitation (PNF)
3 phases
1. Static stretch-just past the point of resistance
2. Isometric contraction- against a resistance (6- 10s)
3. Relax and increase static stretch
-Muscle fibres are activated
-Overrules static stretch
+Quick flexibility gains
+Aids muscle relaxation
-More complex
-Can cause discomfort
Ballistic stretching
-Bouncing movements to push beyond normal ROM
-Should be performed by someone with good flexibility, e.g. gymnast
+Improves spped & power
+Suit high ballistic activities
-Limited muscle length improvements
-Greater risk of injury
Dynamic stretching
-Taking the joint through the whole ROM with controlled movement
-Good for warm-up + low risk
+Less risk of injury
+Improves speed & power
-Doesn’t aid muscle relaxation
How long do you have to taining for flexability adaptions
Training 3-6 times a week for 6 weeks leads to adaptations to connective tissue and muscle
Adaptations of flexibility
Increased resting length of muscle & connective tissue
-Increased ROM at the joint
-So muscle spindles adapt to increase length, reducing the stretch reflex
Increased elasticity- Increased potential for static & dynamic flexibility
-Increased stretch of the antagonist
Benefits from increased flexibility
-Increased ROM
-Increased efficiency for the muscle to create force at speed
-Decreased risk of injury
-Increased aesthetics of movements
