What is flexibility?
The range of motion about a joint
Why is flexibility important?
- Increase the speed and force of muscular contraction
- Prevents injury
- Maximises technique
What is static flexibility?
The range of motion about a joint without reference to the speed of a movement
What is the aim of static stretching?
To stretch to the maximum extent of muscle and connective tissue
In what sports is static flexibility important?
Sports where an extended position needs to be held
(Gymnastics)
What is dynamic flexibility?
The range of motion about a joint with reference to speed of movement
What is the aim of dynamic flexibility?
To reflect a joint’s muscles and connective tissues resistance to movement
What are the 4 factors that affect flexibility?
- Type of joint
- Length of connective tissue
- Age
- Gender
How does the type of joint affect flexibility?
It will determine the range of movements
How does a ball and socket joint affect flexibility?
Larger range of motion in all directions
How does a hinge joint affect flexibility?
Reduced range of motion; can only move forwards and backwards
How does the length of surrounding tissue affect flexibility?
The longer the surrounding connective tissue, the greater the range of motion
How does more muscle mass affect flexibility?
It reduces it
How does age affect flexibility?
As we age muscle fibre is replaced with connective tissue which reduces the elasticity of muscles
How does gender affect flexibility?
Females are more flexible than males as they have a lower mass and lower spine structure
What are the methods of evaluating flexibility?
- Sit and reach test
- Goniometer
What is the sit and reach test?
Reach and distance is measured and standardised data is available online for comparison
What are the advantages of the sit and reach test?
- Easy to administer
- Cheap and accessible
What are the disadvantages of the sit and reach test?
- Not sport specific
- Not joint or movement specific
What is a goniometer used for?
To see the angle difference on a joint, the difference determines flexibility
What are the advantages of using the goniometer?
- Measures multiple joints
- Valid and accurate
What are the disadvantages of using the goniometer?
- Training is needed for accurate measurement
- Difficult to locate axis of rotation
What are the 6 training methods to develop flexibility?
- Static stretching
- Passive stretching
- Isometric stretching
- Dynamic stretching
- Ballistic stretching
- Proprioreceptive Neuromuscular Facilitation (PNF)
What is static stretching?
The lengthening of muscle through the point of resistance
