Flexibility Training

Question 1

Flexibility (definition)

Different types of flexibility

Answer 1

The range of motion around a joint

Static flexibility

• Is the range of motion about a joint without reference to speed of movement
• It is the maximum extent of muscle and connective tissue lengthening
• E.g. hamstring stretch
• Important for: dancers, gymnasts

Static active flexibility:

 - Achieved by the performer completing a voluntary contraction to move a joint beyond the point of resistance
 - Requires strength of the opposing muscle groups to hold a limb in position

Static passive flexibility:

  - Assisted by the partner or aid to move the joint beyond its point of resistance

Dynamic flexibility

• Range of motion around a joint with reference to speed of movement
• Reflects joints muscles and connective tissues resistance to movement
• Eg. lunges
• Important part of events where explosive strength and power are needed

Question 2

Affecting factors on flexibility

Effects on flexibility and explanation

Answer 2

Type of joint

• Ball and socket joints have a greater range of motion than hinge joints:

     - The size and shape of joints and their articulating bones can aid or limit the range of motion

Length and elasticity of surrounding connective tissue

• The greater the length and elasticity of surrounding muscle, tendon and ligaments, the greater the range of motion:

       - Greater the length, the greater the distance before the stretch reflex is initiated preventing further range of motion. 
        - Greater the elasticity, the greater the range of motion

Gender

• Females are generally more flexible than males:

      - Females have higher levels of oestrogen and relaxin which are hormones responsible for muscle and connective tissue elasticity

Age

• Flexibility is greatest in childhood and declines with age:

      - Age related decline in flexibility is due to the loss of elasticity in the connective tissue

Question 3

Flexibility testing - Goniometry

What is it? (3)

Advantages: (2)

Disadvantages: (2)

Answer 3

• A 360° protractor with two extending arms can be used to measure the range of motion at any joint in the body in any plane of movement.
• The head of the goniometer is placed on the axis of rotation of a joint and the arms extend along the articulating bones.
• The difference in joint angle is taken from starting position to the full range of motion position.

Advantages:

• Objective, valid and accurate measure.
• Any joint and any plane of movement can be measured, making it very sport-specific.

Disadvantages:

• Can be difficult to locate the axis of rotation.
• To get an accurate measure, training is required

Question 4

Flexibility testing - Sit and reach test

How is it done? (3)

Advantages: (3)

Disadvantages: (3)

Answer 4

• The sit and reach test box is placed against a wall and the participant removes their shoes.
• They will sit with straight legs and feet flat against the box. Slowly moving forward, they reach as far forward along the box as possible.
• At full stretch, the position is held for two seconds. The best score from three attempts is recorded.

Advantages:

• Easy test to administer.
• Cheap and accessible equipment.
• Standardised data for comparison.

Disadvantages:

• Test measures flexibility in the lower back and hamstrings only.
• Not joint or movement specific.
• Participant must be warmed up, move slowly and hold position for 2s for valid results.

Question 5

Training methods

Flexibility training should be part of a ____________ programme, however, it is component that is often forgotten about and _____________.

Training methods available for all joints and planes of movement

Which means __________ can be incorporated into a training session

Answer 5

Flexibility training should be part of a training programme, however, it is component that is often forgotten about and undervalued.

Training methods available for all joints and planes of movement

Which means stretching can be incorporated into a training session

Question 6

Two types of stretching routine (3,1)

Answer 6

Maintenance stretching:

• performed as part of a warm up
• to maintain the current range of motion
• to prepare for exercise ahead

Developmental stretching:

• stretching sessions are designed to improve the range of motion around the joint

Question 7

Types of stretching: (5)

Answer 7

1. Static stretching
2. Isometric stretching
3. Proprioceptive neuromuscular facilitation (PNF)
4. Ballistic stretching
5. Dynamic stretching

Question 8

Static stretching

What does it involve?

What is the timing?

_______ ________ reduces after 5-6 seconds causing the connective tissue to lengthen

Advantage?

Appropriate for?

Can be built into what and for what?

Explain how Static Active works (4 steps)

Explain how Passive Stretching works (4 steps)

Answer 8

• Involves lengthening a muscle and connective tissue beyond the point of resistance
• Held for 10-30 seconds repeated 3-6 times
• Stretch reflex reduces after 5-6 seconds causing the connective tissue to lengthen
• Considered the safest and simplest method
• Appropriate for maintaining flexibility
• Can be built into cool down to aid muscle relaxation and return muscle to pre-exercise length
• Should be avoided in warm ups as it fails to prepare the muscles for dynamic muscles

Static active:

        1. Performer moves the joint into stretched position
        2. Agonist muscles contract to hold  the position, antagonist muscles also stretched
        3. Will be difficult to  hold longer than 10 seconds
        4. Active flexibility increased and agonist muscles strengthened

Passive stretching:

         1. Joint moved into stretch position with assistance (partner/aid/apparatus) beyond resistance
         2. Held for 10-30 seconds

Question 9

Isometric stretching

What is it?

2 advantages?

3 disadvantages?

Answer 9

• Involves isometrically contracting the muscles whilst holding a stretched position
• Can have assistance from a partner or apparatus
• Contraction should last 7-20 seconds whilst resisting an opposing force then relax for 20 seconds

Advantages:

• It overcomes the stretch reflex and creates a greater stretch in both resting and stretched muscle fibres
• Fast and effective way to increase static passive flexibility while decreasing the discomfort

Disadvantages:

• Some risk involved – could damage the tendon and connective tissues
• Should be avoided in U16’s
• Method is demanding so should be limited to once in 36 hours

Question 10

PNF

What is it? (7)

2 Advantages?

Disadvantage?

Answer 10

Stands for proprioceptive neuromuscular facilitation

• Aims to desensitise the stretch reflex to increase the range of motion
• Ideally used by flexible performers during a cool down

There is a 3 step process:

 1. Static – assistance from partner a limb is moved past the point of resistance and held
 
2. Contract – isometric contraction takes place and held against the resistance (partner) for 6-10 seconds for the first time, increase hold for subsequent stretches
  
3. Relax – muscle relaxes and limb moves further into stretch position

• Process should be repeated 3 times
• Over time muscle spindles adapt, they are triggered to contract the muscle (shorten) when contracted the Golgi tendons are triggered whose response is to relax the muscle (lengthen)

Advantages:

• It is an effective method and shows faster gains
• Can be used to develop range of motion

Disadvantage:

• However may cause decrease in speed and power

Question 11

Ballistic stretching

What is it? (3)

Used by?

Advantage?

3 disadvantages?

Answer 11

• Involves swinging and bouncing movements
• Exercises use momentum to force the joint through its extreme range of motion
• By bouncing into position the lengthened muscles are used as a spring which pulls the performer out of the stretched position

Used by:

• those already flexible and/or take part in ballistic and explosive movements

Advantage:

• Most suited to preparing muscles and connective tissue for rapid movement – can lead to an increase in speed and power

Disadvantages:

• Greater risk of injury
• Insufficient time in stretched position for tissues to adapt
• May cause them to tighten

Question 12

Dynamic stretching

What is it (3)?

Examples?

3 Advantages?

Answer 12

• Involves taking a joint through its full range of motion with control over the entry and exit of the stretch
• Should form part of the warm up
• Usually performed in sets of 8-12 repetitions

E.g. walking lunges, squats, torso twists

Advantages:

• More controlled version of ballistic stretching
• Therefore less chance of injury whilst still preparing the connective tissue
• Can improve speed and power

Question 13

What needs to happen for adaptations to occur?

Answer 13

• training programme is followed correctly with sessions
• 3-6 times per week for at least 6 weeks

Question 14

Structural adaptation (2) and its functional effects (2,3) - Muscle and connective tissue

Answer 14

Increased resting length:

       - Increased range of motion about a joint 
      - Muscle spindles adapt to the increased length, reducing the stretch reflex stimulus

Increased elasticity:

        - Increased potential for static and dynamic flexibility:
        - Decreased inhibition from the antagonist
        - Increased stretch of the antagonist

Overall:

• Increased range of motion about a joint
• Increased distance and efficiency for muscles to create force at speed
• Decreased risk of injury during dynamic movements
• Improved posture and alignment