Flexibility
- Created by: Elise_parfitt
- Created on: 23-05-19 09:22
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- Flexibility
- Static Flexibility
- The range of movement about a joint without reference to speed of movement
- It is the maximum extent of muscle and connective tissue lengthening
- For example, holding a hamstring stretch
- It is important in events where extended position must be held.
- Such as a dancer holding an arabesque or a gymnast holding a split balance on a beam.
- Static Active Flexibility
- Achieved by the performer completing voluntary contraction to move a joint just beyond its point of resistance.
- It requires the strength of opposing muscle groups to hold a limb in position.
- Achieved by the performer completing voluntary contraction to move a joint just beyond its point of resistance.
- Static Passive Flexibility
- Assisted by a partner or aid to move the joint just beyond the point of resistance.
- Dynamic Flexibility
- The range of motion about a joint with reference to speed of movement.
- It reflects a joint's muscles and connective tissues' resistance to movement.
- For example, a swimmer performing explosive arm circles before entering the water.
- Dynamic flexibility is an important part of events where explosive strength and power are needed.
- Such as, a javelin thrower at the shoulder or a dancer performing a split leap at the hip.
- Affecting factors
- 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.
- Flexibility is greatest in childhood and declines with age.
- Gender
- Females are generally more flexible than males.
- Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity.
- Females are generally more flexible than males.
- Length and elasticity of surrounding connective tissue
- The greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion.
- The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion.
- The greater the elasticity, the greater the range of motion possible at a joint.
- The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion.
- The greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion.
- 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.
- Ball and socket joints have a greater range of motion than hinge joints.
- Age
- Evaluation
- Goniometry
- A 360 protractor with 2 extending arms can be used to measure the ROM 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 ROM position.
- The head of the goniometer is placed on the axis of rotation of a joint and the arms extend along the articulating bones.
- Can be difficult to locate the axis of rotation. To get an accurate measure, training is required.
- Objective, valid and accurate measure. Any joint and any plane of movement can be measured, making it very sport-specific.
- A 360 protractor with 2 extending arms can be used to measure the ROM at any joint in the body in any plane of movement.
- Sit and Reach Test
- 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 2 seconds. The best score from 3 attempts is recorded.
- 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.
- 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.
- Easy test to administer. Cheap and accessible equipment. Standardised data for comparison.
- The sit and reach test box is placed against a wall and the participant removes their shoes.
- Goniometry
- Static Flexibility
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