EP- Flexibility

Question 1

What are the two categories that flexibility can be split into

Answer 1

• Static flexibility

- Dynamic flexibility

Question 2

Define static flexibility

Answer 2

The range of motion around a joint without accounting for speed.

Question 3

Define dynamic flexibility

Answer 3

The range of motion around a joint which occurs in the performance of a physical activity at normal speed or rapid speed.

Question 4

Describe 5 factors affecting flexibility

Answer 4

• Type of joint – A ball and socket joint has a greater range of motion than a hinge which only allows flexion and extension.
• Shape/structure of joint – The shoulder has a greater range of motion than the hip joint due to the ball being set much deeper in the socket of the joint.
• Length of muscle – The longer the resting muscle the greater the range of motion is likely to be – the muscle spindles initiation point is greater.
• Elasticity of muscle – Allows a greater stretch
• Temperature of muscle – The muscle tendons and ligaments elasticity increases when muscle temperature increases by 2-3 degrees. Part of the reason we should warm-up.
• Muscle mass – Excess muscle mass around a joint restricts the range of motion.
• Nerves – nerves running through joints are stretched or compressed as the joint is taken through its full range of motion. This triggers a stretch reflex in the muscle stopping further movement.
• Gender – Generally females are more flexible than males.
• Age – Flexibility is greatest in children. It decreases as you get older as the muscle, tendons and ligaments lose their elasticity.
• Genetic hypermobility – Some people have extreme range of motion. This can be inherited (double jointed) or through training. This can lead to the joints being very unstable and an increase in risk of injury.
• Training – Incorporating flexibility training within a training programme will increase the range of motion

Question 5

What are the two methods used to measure flexibility

Answer 5

Sit and reach test

Goniometer

Question 6

Describe the method for the sit and reach test

Answer 6

Sit on the floor with legs stretched out straight ahead. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. The subject reaches out and holds that position for at one-two seconds while the distance is recorded

Question 7

Give 2 disadvantages to the sit and reach test

Answer 7

• only measure the range of motion at the one joint through one type of movement e.g. flexion
• Sport specific so general flexibility tests may be of little use.

Question 8

Describe the method of a goniometer

Answer 8

It uses a two armed angle finder, with one arm starting at a neutral point and the second arm moving with the limb through its full range of motion. This will give the angle measured in degrees of the range of motion

Question 9

Give 2 advantages to the goniometer

Answer 9

 All types of movement can be measured at all joints.
 More accurate
 More valid (tests what it sets out to test)

Question 10

Give a disadvantage of using a goniometer

Answer 10

Needs experience with reading/where to place

Question 11

What is the aim of flexibility training

Answer 11

to prepare for physical activity, increasing performance and minimising the risk of injury

Question 12

Define maintenance stretching

Answer 12

– stretching performed as part of a warm up or cool down. This does not cause a long term adaptation to the range of motion, only a short term one in preparation for physical activity.

Question 13

Define developmental stretching

Answer 13

This involves sessions or significant part (in terms of time-at least 15 min) of a session given over to stretching. This will increase the range of motion long term.

Question 14

What can static stretching be divided into

Answer 14

Passive

Active

Question 15

What is active stretching

Answer 15

Where the performer contracts the agonist to create a stretch in the agonist just beyond its end point of resistance. Held for 6-20 secs

Question 16

What is passive stretching

Answer 16

where the stretch is created by an external force, for example a partner, gravity or apparatus such as a stretch band.

Question 17

Critically evaluate static stretching

Answer 17

• Safest and most effective form of stretching to increase the length of the muscle/tendons/ligaments.
• It is questioned whether this method prepares the muscles for activities involving explosive or dynamic movements.
• As a result, it is now thought that this method is best used at the end of activity to aid muscle relaxation.
• Either use maintenance stretches to return muscle to pre-activity length or developmental stretches to increase range of movement (as muscles are very warm and elastic it is very receptive to these extreme stretches).
• More appropriate in muscles around joints with poor range of motion.
• Stretches should be limited to less than 20 secs. It is now believed that any longer will have a detrimental effect on speed, power and strength.

Question 18

Define ballistic stretching

Answer 18

Using momentum to force a joint through to its extreme end point of resistance. It involves fast swinging or bouncing movements. Movements should replicate the dynamic movements of the activity.

Question 19

Critically evaluate ballistic stretching

Answer 19

• Thought to be the least effective method as there is not adequate time for the tissue to adapt to the stretch.
• There is a greater risk of injury.
• Believed to produce limited long term adaptations to muscle length.
• Should only be used by athletes who already have a good range of motion.

Question 20

Define dynamic stretching

Answer 20

taking the muscle the joints full range of motion controlling muscle tension at the entry and exit point of the stretch

Question 21

Critically evaluate dynamic stretching

Answer 21

• More controlled version of ballistic stretching.
• Suitable only for athletes who already have a good range of motion in the joints of the muscles being stretched.
• Develops a higher level of dynamic flexibility (great for activities involving dynamic move-ment)
• More appropriate than static stretching for warm ups, as dynamic stretching increases speed, power and strength within the subsequent activity.
• Developed as research started to show detrimental effect of static stretching on speed, power and strength.

Question 22

What does PNF stand for

Answer 22

Proprioceptive Neuromuscular facilitation

Question 23

What are the basic three steps of PNF

Answer 23

Static
Contract
Relax
(repeat)

Question 24

What is the static part of PNF

Answer 24

the muscle is moved to the point of resistance either by actively contracting the agonist to stretch the antagonist or more commonly passively with a partner

Question 25

What is the contract part of PNF

Answer 25

The muscle contracts isometrically and is held for at least 10 seconds

Question 26

What is the relax part of PNF

Answer 26

The muscle is relaxed and movement reversed

Question 27

Critically evaluate PNF

Answer 27

- Prior to PNF stretching, dynamic stretching was the most complex and thought to be the most effective form of stretching. - Most effective in muscles around joints with poor range of motion. - PNF works by preventing the stretch receptors from inhibiting movement at the joint. - The isometric contraction stretches the muscle further than the stretch reflex would nor-mally allow. With each subsequent three phase process the muscle stretches further. - PNF is more complex and a toleration of greater discomfort is necessary. - PNF should be used by those who regularly take part in physical activity. (muscle tissue is more elastic – less prone to injury.) - Stretches should be limited to less than 20 second

Question 28

Give 4 adaptations to flexibility training

Answer 28

* Increased elasticity of connective tissue- muscles, tendons and ligaments. * Increased resting length of muscle. * Muscle spindles adapt to increased length so stretch reflex is inhibited. * Increased range of motion before stretch reflex is initiated. * Increased potential for static and dynamic flexibility * Increased range of motion reduces potential for injury to muscle/connective tissue. * Increased distance (and efficiency) for the muscle to create force and acceleration.

Question 29

Why do we need to have good flexibility

Answer 29

flexibility - Reduced risk of injury - Improved posture, alignment and ergonomics. - Reduction in DOMS and muscle soreness

Question 30

How does flexibility training improve performance

Answer 30

- Flexible muscles perform better than tight ones - Improved range of motion at joints - Greater potential force (power) applied due to greater range of motion. - Improved economy of motion – greater gain from less energy (good for strength endur-ance and aerobic capacity. - Improved motor performance/skills. (sporting skills e.g. sprinting/backstroke)