2.5 - Flexibility

Question 1

Definition of Flexibility

Answer 1

• range of movement at a joint

Question 2

Define Static flexibility

Answer 2

• range of movement at a joint without movement at speed

Question 3

Define Dynamic Flexibility

Answer 3

• range of movement at a joint with movement at speed

Question 4

What are the main factors that affect flexibility and explain why

Answer 4

• joint type - ball and socket more ROM than a hinge
• age - decreases from 18-30 (lose muscle and connective tissue)
• gender - females less muscle mass and testosterone (females tend to be more flexible)
• muscle mass - too much muscle mass can decrease flexibility
• training - gymnastics training based around flexibility
• temperature - muscles are more elastic

Question 5

Describe the Sit and reach test as a test for flexibility

Answer 5

• box against the wall
• straight legs (knee extended)
• reach as for as possible
• hold for 2 seconds

Question 6

Advantages and disadvantages of the sit and reach test

Answer 6

+easy to administer
+cheap and accessible equipment
+standardised data for comparison

• only measures flexibility in lower back and hamstring
• not joint specific
• needs a warm up

Question 7

Describe the Goniometry test for flexibility

Answer 7

• 360 protractor with two arms
• measures ROM at any joint
• centre of goniometer placed at centre of rotation
• difference in angle is taken from starting position to full ROM position

Question 7

Advantages and disadvantages of the goniometry test

Answer 7

+ sport specific
+ can measure angle at any joint
+ objective, valid and accurate

• training required
• difficult to locate axis

Question 8

Benefits of having good flexibility for a football player

Answer 8

• greater force (due to more power and speed)
• decrease likelihood of getting an injury
• increased elasticity of muscle (increase elasticity of tendons and ligaments) - could be bad
• greater the height range, control the ball (improves technique)

Question 9

What are the different types of training for better flexibility

Answer 9

• static active stretching
• static passive stretching
• isometric
• dynamic
• ballistic
• PNF

Question 10

Describe static active stretching as a way to improve flexibility

Answer 10

• move yourself into position
• contract the agonist to stretch the antagonist
• example: standing quad stretch
• duration of stretch (10-30 seconds)

Question 11

Advantages and disadvantages of static active stretching

Answer 11

+ basic and simple
+ low risk of injury
+ good method to maintain flexibility (cool down)

• not suitable for a warm up
• ineffective method to develop flexibility

Question 12

Describe static passive stretching as a way to improve flexibility

Answer 12

• use a partner or equipment to move performer to end of ROM
• 10-30 seconds
• repeat 3-9 times

Question 13

Advantages and disadvantages of static passive stretching

Answer 13

+low risk of injury
+used as part of a cool down
+ensure performer stretches correctly reaching end of ROM

• not suitable for a warm-up
• ineffective method to develop flexibility
• need a partner

Question 14

Describe isometric stretching as a way to improve flexibility

Answer 14

• contract a muscle, doesn’t change length
• wall calf stretch
• 10-20 seconds

Question 15

Advantages and disadvantages of Isometric stretching

Answer 15

+ better method of static stretching to develop flexibility
+ can also increase muscle strength

• higher risk of injury
• not suitable for u16s
• 36 hours recovery after each session

Question 16

Describe dynamic stretching as a way to improve flexibility

Answer 16

• take joint to end of ROM with control over entry and exit
• used in warm ups
• walking lunge squat
• 6-10 reps

Question 17

Advantages and disadvantages of dynamic stretching

Answer 17

+ more controlled then ballistic stretching
+ lower risk of injury

• not as effective for developing flexibility

Question 18

Describe ballistic stretching as a way to improve flexibility

Answer 18

• advanced form of dynamic stretching
• involves explosive swinging, bouncing movements
• performer moves joint to end of ROM
• Example: leg swings, hop jumps, high bounds
• 6-8 reps

Question 19

Advantages and disadvantages of Ballistic stretching

Answer 19

+ may increase speed and power
+ specific to sports involving explosive movement
+ example: gymnastics and sprinting

• high risk of injury

Question 20

Describe PNF stretching as a way to improve flexibility

Answer 20

• recognised as the being the most effective way to develop and improve flexibility
• 60-90 seconds per stretch

Question 21

Advantages and disadvantages of PNF stretching

Answer 21

+ leads to increased muscle length and shows fastest gains of any method
+ delays the stretch reflex

• most complex method
• can be painful
• requires a partner

Question 22

Adaptations to flexibility training

Answer 22

• increased resting length (increased range of motion around a joint) - (muscle spindles relax allowing a greater stretch)
• Increased elasticity (increased elasticity of muscle fibre, ligaments and tendons) - (decreased inhibition from the agonist) - (increased strength of the antagonist)
• overall:
  increased ROM = reduced risk of injury
  improved posture and alignment
  greater speed and power of muscular contraction
  improved technique