Flexibility Training Flashcards
(20 cards)
what’s dynamic flexibility?
involves a range of motion around a joint with speed of movement e.g. a javelin throw
what 4 factors affect flexibility?
type of joint
length of surrounding connective tissues
age
gender
advantages of the sit and reach test
simple and easy to measure
cheap to administer
disadvantages of the sit and reach test
not sport specific
what is a goniometer?
it’s used to measure the range of motion of various joints around the body
how to measure the range of motions at a joint using a goniometer?
the centre of the goniometer is placed at the joint, and the arms of the goniometer alligned with the bones
what are the advantages of a goniometer?
accurate
simple and easy to measure
what are the disadvantages of a goniometer?
can be difficult to place accurately on some joints
training is required to get an accurate reading
static stretching
involves lengthening a joint and surrounding ligaments and muscles to a point of resistance and holding for 20-30 seconds
active stretching
moving the joint into a position without any external force
passive stretching
occurs with the help of an external force
isometric stretching
involves contracting the muscle isometrically while holding a stretch position. Helps create a greater strength
ballistic stretching
involves doing a stretch with swinging or bouncing movements to push a body part further
dynamic stretching
involves taking the joint through a full range of movement under full contract
what does PNF stand for?
Proprioceptive Neuromuscular Facilitation
what is PNF?
where the muscle is contracted isometrically for at least 10 seconds. It’s then relaxed and stretched again, usually going further subsequent times
what are the aims of PNF?
to desensitise the stretch reflex to increase range of motion
What are the physiological adaptations with flexibility training?
can take up to 6 weeks to see results but will increase the body’s ability to produce fast and powerful contractions
what does increased elasticity do?
increase the potential for static and dynamic flexibility
what does increased joint resting length do?
muscle spindles adapt to increased length and reduce the stretch reflex stimulus
