Flexibility

Question 1

Flexibility definition

Answer 1

The range of motion around a joint or series of joints

Question 2

What are the 2 types of flexibility?

Answer 2

Static and Dynamic

Question 3

Static flexibility definition

Answer 3

The range of motion around a joint in a still position

Question 4

Dynamic flexibility definition

Answer 4

The range of motion around a joint moving at speed

Question 5

What are the 2 types of static flexibility known as?

Answer 5

Static active flexibility & Static passive flexibility

Question 6

Static active flexibility definition

Answer 6

When the performer themselves (using the agonist muscle, without any other assistance) moves a joint to point of resistance

Question 7

Static passive flexibility definition

Answer 7

When the joint is moved to the point of resistance with assistance (such as a partner, another body part, or the force of gravity)

Question 8

The 4 factors that affect flexibility

Answer 8

Type of joint
Length of surrounding connective tissue
Age
Gender

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
-> therefore the range of motion/flexibility could have a greater range of motion

Question 10

How does the length of surrounding connective tissue affect flexibility?

Answer 10

The longer the length/elasticity of the surrounding tissue (such as ligaments, tendons and muscles) the greater the range of motion/flexibility

Question 11

How does age affect flexibility?

Answer 11

Flexibility is greatest in childhood and declines with age as elasticity in the surrounding connective tissue is lost

Question 12

How does gender affect flexibility?

Answer 12

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 13

2 methods of evaluating flexibility

Answer 13

Sit and Reach test

Goniometry

Question 14

What does the sit and reach test involve?

Answer 14

• Performer puts their socked feet against the box
• Make sure legs are straight
• Lean forward to reach as far along the top of the box
• Hold position for 2 seconds

Score can be read from the box top & compared to standardised tables

Question 15

3 advantages of using the sit and reach test

Answer 15

• Equipment relatively cheap
• Test easy to administer
• Standardised tables available for comparing the results

Question 16

3 disadvantages of using the sit and reach test

Answer 16

• Only measures static flexibility of lower back & hip joints
• Other joints cannot be measured
• Performer must warm up & be careful not to rip muscle fibres

Question 17

What does the goniometry test involve?

Answer 17

• Double armed ruler is used
• Measures the angle of degrees from a neutral starting position, to position at the full range of movement at a specific joint

Question 18

2 advantages of using the goniometry test

Answer 18

• Can be used to measure flexibility at any joint in any plane of movement
• As long as correct technique is used, accurate & valid measurements are given

Question 19

2 disadvantages of using the goniometry test

Answer 19

• Can be difficult to locate the joint centre, where the pivot of the goniometer must be placed
• Test is invalid & unreliable if correct procedure is not followed