6.4. Flexibility

Question 1

Definition

Answer 1

The range of motion around a joint

Question 2

Why is flexibility important?

Answer 2

• Reduced injury risk
• Improved posture and alignment
• Reduction in DOMs, due to less muscle damage
• Improves ROM

Question 3

Static flexibility:

Answer 3

The range of motion around a joint in a still position

Question 4

Types of static flexibility

Answer 4

• Static active
• Static passive

Question 5

Static active flexibility

Answer 5

When the performer themselves moves a joint to the point off resistance

Question 6

Static passive flexibility

Answer 6

When a joint is moved to the point of resistance with assistance

Question 7

Dynamic flexibility

Answer 7

The range of motion around a joint moving at speed

Question 8

Factors affecting flexibility

Answer 8

• Type of joint
• Joint shape
• Length/ elasticity of muscles/ connective tissue
• Gender
• Age

Question 9

How does joint type affect flexibility?

Answer 9

Joint type determines number of movements a joint can produce

Question 10

How does joint shape affect flexibility?

Answer 10

A shallow joint has more ROM compared to deeper joint

Question 11

How does length of surrounding connective tissue affect flexibility

Answer 11

The longer the length of the surrounding tissue, such as ligaments, tendons and muscles, the greater the ROM

Question 12

How does gender affect flexibility?

Answer 12

Females tend to have greater flexibility than males due to higher levels of oestrogen and relaxin.
These hormones increase connective tissue elasticity.

Question 13

How does age affect flexibility?

Answer 13

Flexibility is greatest in childhood and declines with age as elasticity in surrounding connective tissue is lost.

Question 14

Sit and reach test:

Answer 14

• Sit and reach box used
• Performer puts socked feet up against front of box and with straight legs, leans forward to reach as far along the top of the box as possible.
• The position must be held for 2 seconds.
• Score can be read from box top and compared to standardised tables.

Question 15

Strengths of sit and reach

Answer 15

• Relatively cheap equipment
• Test is easy to administer
• Standardised tables available

Question 16

Limitations of sit and reach test

Answer 16

• Only measures static flexibility in lower back and hip joints
• Performer must warm up and not safe to use at speed

Question 17

Goniometry

Answer 17

• Put the goniometer at centre of joint and put the end on the articulating limbs
• Measure the start and end angles and compare the diffs
• Score is diff between two

Question 18

Strengths of goniometry

Answer 18

• Can be used to measure flexibility of any joint
• Valid and accurate measurements

Question 19

Limitations of goniometry

Answer 19

• Can be difficult to locate joint centre
• Test is unreliable and invalid if correct procedure not followed

Question 20

Active stretching training

Answer 20

• Unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in agonist just beyond point of resistance.
• Position held using strength of agonist muscle
• Held for 10 secs

Question 21

Passive stretching training

Answer 21

• Taking joint just past point of resistance with assistance from partner or stretching aid.
• Stretching aid can be a diff body part, exercise band or gravity
• Held for up to 30 secs

Question 22

Isometric stretching

Answer 22

• Passive stretch performed
• Stretched muscle undergoes isometric contraction for 10 secs
• Resistance needed to ensure no movement takes place
• Muscle relaxed for at least 20 secs

Question 23

PNF stretching

Answer 23

• Passive stretch
• Agonist isometrically contracts against resistance for 10 secs
• Relax and repeat passive stretch - second stretch will be further than first
• When muscle is stretched, muscle spindle is activated and muscle contracts
• When muscle contracts, golgi tendon organ is activated and muscle relaxes
• It’s believed that if a stretch is initiated straight after a contraction, the muscle spindle is briefly overridden and golgi tendon is activated allowing a deeper stretch.

Question 24

Muscle spindle apparatus

Answer 24

• Small complex spindle shaped proprioceptor found in skeletal muscle
• Nervous system is stimulated when length of relaxed muscle is stretched and exceeds certain limit
  Triggers response via efferent nerve - initiates reflexive muscle action, thus shortening the muscle
• Plyometric training uses this stretch reflex to facilitate the recruitment of additional motor units
• Stretching attempts to overcome the stretch reflex and reduces its sensitivity to stimulation.

Question 25

Golgi tendon organs

Answer 25

- Stretch receptors located between a muscle and tendon - Work in opposite manner to muscle spindle, when activated golgi organs cause muscle to relax which protects muscle from tearing - Require strong stretches before activated. - PNF uses this part of process to develop flexibility.

Question 26

Dynamic stretching training

Answer 26

- Using a controlled movement, bounce or swinging motion to take a joint to the limit of its range of motion

Question 27

Ballistic stretching

Answer 27

- Incorporates vigorous swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme ROM

Question 28

Physiological adaptations to flexibility training

Answer 28

- Increased resting length of muscle and soft tissue - Increased elasticity of muscle and soft tissue

Question 29

Increased resting length of muscle and soft tissue

Answer 29

- Muscle spindles adapt to new resting length, delaying stretch reflex - Effectiveness or aesthetic sports/ techniques increases

Question 30

Increased elasticity of muscle and soft tissue

Answer 30

- Increased ROM leads to more efficient movement and force generation - Risk of injury decreased - Increased effectiveness or aesthetics of performance

Question 31

Strengths of static (active/ passive) stretching

Answer 31

- Simple - Effective increasing ROM - Aids muscle relaxation post exercise

Question 32

Weaknesses of static (active/ passive) stretching

Answer 32

- Doesn't prepare muscles for dynamic movements - Slow method of increasing ROM - May decrease power after stretch (research suggests it should be avoided before exercise)

Question 33

Strengths of isometric stretching

Answer 33

- Overcomes the stretch reflex for a deeper stretch - Increases static flexibility in a more painless way

Question 34

Weaknesses of isometric stretching

Answer 34

- Risk of damaging tendons- therefore should not be done by U16s - Only perform once every 6 hrs

Question 35

Strengths of dynamic stretching

Answer 35

- Improves specific game related movements - Less chance of injury - Improves speed and power following stretches

Question 36

Weaknesses of dynamic stretching

Answer 36

- Does not assist with muscle relaxation after exercise

Question 37

Strengths of ballistic stretching

Answer 37

- Improves speed and power - Best suited to pre-exercise

Question 38

Weaknesses of ballistic stretching

Answer 38

- Limited for development of ROM - Greater risk of injury

Question 39

Strengths of PNF

Answer 39

- Quickest way to develop ROM - Appropriate for joints with poor ROM

Question 40

Weaknesses of PNF

Answer 40

- Complex - Requires partner - More discomfort than static