Flexibility training Flashcards
(21 cards)
What is dynamic flexibility?
Involves a range of motion around a joint with speed and movement. eg- javelin throw
How does the type of joint affect flexibility?
Ball and Socket joints have a shape that allows a greater range of motion than other
How does length of surrounding connective tissue affect flexibility?
The greater the length around the muscles, tendons and ligaments the greater the range of motion than
How does age affect flexibility?
Younger individuals have greater flexibility. The loss in connective tissue elasticity increases over time.
How does gender affect flexibility?
Females are more flexible. Due to higher levels of oestrogen and relaxin in the body. These are key tissue elasticity
Sit and reach test, what it measures and the protocol:
Measures the range of movement at the hips/torso.
Protocol: - Legs straight with feet touching box
- Push marker as far as possible without bending your knees
- The hold must be 2 seconds
Advantages of sit and reach test:
- Cheap
- Produces relatable data to compare with normative tables
- Simple and easy to measure
Disadvantages of sit and reach test:
- Not sport specific
- Only measures flexibility in lower back and hamstrings
What is Goniometry?
A goniometer is used to measure the range of motion of various joints around the body.
Goniometry protocol:
- The centre of the goniometer is positioned at a
joint and the arms of the goniometer are aligned with the bones - The difference in joint angle is taken from starting point to full range position
Goniometry advantages:
- Simple and easy to measure
- Accurate
- All angles and joints are accessible and measurable
Goniometry disadvantages:
- Can be difficult to place accurately on some joints in the body
- Training is required to get an accurate reading
What does static stretching involve?
The lengthening of a joint and surrounding ligaments and muscles to a point of resistance and holding it for 15-30 seconds
Active stretching:
The performer moves the joint into a position without any external force
Passive stretching:
Stretch occurs with the help of an external force, such as a partner, gravity or a wall
What does isometric stretching involve?
Contracting the muscle isometrically (no movement) while holding a stretch position. This creates a greater stretch to the already extended muscle groups
What is Ballistic stretching?
Involves performing a stretch with a swinging or bouncing movement to push a body part even further
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
What is proprioceptive neuromuscular facilitation?
Where the muscle is contracted isometrically for a period of at least 10 seconds. It is then relaxed and stretched again, usually further subsequent times.
Aim is to desensitise the stretch reflex to increase the range of movement
What does dynamic stretching involve?
Taking the joint through a full range of movement under full control. This includes walking lunges and side squats.
Physiological adaptions to the muscle and connective tissues:
- Increased elasticity= this will increase the potential for static and dynamic flexibility
- Increased joint resisting length= muscle spindles adapt to the increased length and reduce the stretch reflex stimulus
