flexibility/ mobility

Question 1

define

1. FLEXIBILITY
   1.1 passive
   1.2 active
2. MOBILITY

Answer 1

1. ability to move joints freely through their full ROM

1.1 their is an external force that moves the jt through ROM

1.2 the structures around the jt create ROM

2. combination of ROM in jt structures and flexibility of the soft tissues.

Question 2

why is mobility important?

Answer 2

• mobility limitations/ imbalances decrease strength and power output
• limited mobility increases your chances of joint and muscle damage
• increased pain and muscle fatigue

Question 3

how do you improve mobility?

Answer 3

• foam rolling, massage, balls
• add movements and stretching (slowly moving through ROM)
• practice specific movement patterns

Question 4

name the factors affecting flexibility?

Answer 4

• neural stretch reflex
• bony structure of jt
• soft tissue structures
• age/ sex factors
• body type
• activity levels
• warm-up &/ ambient tempeture.

Question 5

how do you improve flexibility?

Answer 5

• stretch muscle beyond normal resting lengths BUT not beyond the pain-free ROM
• overload, increasing duration or number of reps of each stretch.

Question 6

what are the 3 types of stretching classifications?

Answer 6

1. static
   - position held for 15-20s at end ROM
2. ballistic
   - bouncing/ jerking movements at ROM or point of discomfort
3. proprioceptive neuromuscular facilitation
   - includes muscle relaxation through reflex mechanisms.

Question 7

what are the PNF techniques?

Answer 7

• contract-relax
  Concentric contraction
• hold-relax
  Isometric contraction
• contract-relax-agonist-contraction
  Isometric contraction + concentric contraction the opposing muscle group.
  MUSCLE SPINDAL STRETCH RECALL

Question 8

what is autogenic inhibition?

Answer 8

• this sends a message that (X) muscle is under load, therefore the muscle moves