Flexbility

Question 1

What are the two types of stretching

Answer 1

DYNAMIC- RoM with movement
STATIC- RoM with no movement (static active) force applied by performer- bodyweight OR static passive- external force by partner

Question 2

What different factors effect flexibility

Answer 2

AGE- flexibility declines with age - stretching can maintain flexibility
GENDER- females have GREATER RoM as they produce more oestrogen, (more relaxation hormones )
TYPE OF JOINT- ball and socket has the greatest flexibility, hip is a deeper socket so more stable BUT shoulder is shallower so more flexible

Question 3

What are the different ways of measuring flexibility

Answer 3

Sit and reach test- shoes off sit and reach for 3 seconds ( negatives field test- not accurate for lower back flexibility, not good for ground) however simple cheap, easily understood .
Goniometer (good as joint specific, only have limited equipment however the person using it needs to be skilled its time consuming, not good for groups

Question 4

Definition of flexibility (everlearner)

Answer 4

An adequate range of movement in all joints
Range of movement possible at a joint

Question 5

What are the physiological adaptations of flexibility training?

Answer 5

1. Increased resting length of the muscle and soft tissue
   Increased range of motion at the joint:

The muscle spindles (sensory receptors within the muscle that detect changes in its length)
adapt to a new resting length. This delays the stretch reflex: the muscle can stretch further before it contracts.
The effectiveness or aesthetics of sports and/or sporting techniques is increased.

2. Increased elasticity of the muscle and soft tissue
   Static and dynamic flexibility are improved:

/ Increased stretch of the antagonist before the stretch reflex occurs allows more forceful contraction of the agonist
Risk of injury decreased.
Increased effectiveness or aesthetics of performance

Question 6

What training is used to develop flexibility

Answer 6

Active stretching-Unassisted voluntary
static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance. Hold for 10s

Passive stretching- Taking a joint just past its point of resistance with assistance from a partner or stretching aid.

Isometric stretching-a passive stretch is performed, The stretched muscle undergoes an isometric contraction for 10 seconds
Resistance is needed to
chu no movement
takes place eg: from floor, partner or holding the part of the body

PNF stretching- Is assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion

Question 7

What are dynamic techniques that can increase flexibility

Answer 7

Dynamic stretching - using controlled movement, bouncing or swinging motion to take a joint to the limit if its range of motion
Eg walking lunges, controlled leg and arm swing

Ballistic stretching- flexibility training method which incorporates vigorous swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme range of motion.
eg: bouncing to touch your toes.