flexibility training 1.2 Flashcards
(17 cards)
describe static flexibility
ROM around a joint without speed of movement
describe dynamic flexibility
ROM about a join with reference to speed of movement
decsribe the 4 factors affecting flexiblity
- type of joint
- length of connective tissue
- gender
- age
what are the 2 ways of testing flexibility
- sit and reach test
- goniometery
give an advantage and a disadvantage of the sit and reach test
+
easy to perform
cheap
standardised tables available
-
only measures hamstring flexibility
does not consider arm/leg length ratio
not activity specific
give an advantage and a disadvantage of goniometry
+
accurate
all joints can be measured
specific
-
difficult to locate axis of rotation
inaccurate if used incorrectly
requires training to follow correct protocol
what are the two types of static stretching with brief description ?
active - performer moves their own joints into stretch
passive - stretching with the assistance of another person or equipment
describe static stretching
lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds.
positives and negatives of static stretching
+
safest method
simplest
appropriate for cool down
effective for increasing ROM
-
adaptations are slow
should be avoided in warm up
possibly decreases speed and power output
describe isometric stretching
Performing a static stretch (active or passive) before isometrically contracting the muscle for 7-20 seconds. This overcomes the stretch reflex
postive and negative of isometric stretching
+
overcomes stretch reflex
fast and effective way of increasing flexibility
can decrease pain of stretching
develops strength in tensed muscles
-
requires assistance from external source
risk of damage to tendons or connective tissue
not suitable for u16s
limit to once every 36hrs
describe PNF stretching
stretch limb just past point of resistance
contract muscle isometrically
relax and limb can be moves further
positive and negative of PNF stretching
+
most effective at increasing ROM of a joint
quickest flexibility gains
used in cool down
-
requires a partner
complicated
time consuming
can be painful
describe dynamic stretching
Taking a joint through its range of motion while controlling the entry and exit of the stretch
does not force a joint/muscle to its extreme end point
positive and negative of dynamic stretching
+
less risk of injury than ballistic
prepares connective tissue for movement
useful in a warm up
-
doesnt facilitate permanent changes in ROM
not as effective within a cool down
describe ballistic stretching
explosive swinging and bouncing movements using momentum to force the joint through its extreme range of motion.
positive and negative of ballistic stretching
+
good prep for explosive activities
prepares muscles and connective tissues for extreme movements
-
only to be used with those that have a good range of flexibility
greater risk of injury
doesn’t facilitate permanent changes in ROM
