Flexibility
- Created by: skye_tanner
- Created on: 15-06-16 11:53
View mindmap
- Flexibility
- Definition
- the maximum range of movement at a joint
- Types of flexibility
- Static
- the range of movement about a joint with no emphasis on speed
- gymnast doing the splits
- the range of movement about a joint with no emphasis on speed
- Dynamic
- the ability to use a range of joint movements in the performance of a physical activity at either a normal or rapid speed
- gymnast performing a straddle vault
- the ability to use a range of joint movements in the performance of a physical activity at either a normal or rapid speed
- Static
- factors affecting flexibility
- length and elasticity of the muscle tissue length of tendons and ligaments
- the elasticity of the skin and amount of fat around the moving area
- the temperature of all soft tissues and the age of the performer
- the gender of the performers hypermobility - inherited or trained
- Methods of measuring flexibility
- Sit and Reach
- using a sit and reach box, legs are straight, position held for 2 seconds and score is recored
- - variations in arm, leg and trunk length, specific to the RoM of the lower back and hamstrings which may not be relevant
- Goniometres
- device containing a 180 protractor for measuring the maximum angle turned through by the bones at a joint
- centre of a goniometer is positioned at the axis of rotation of the joint
- the arms of the goniometer are aligned with the long axis of the two bones which articulate at the joint
- Sit and Reach
- Types of flexibility training / stretching
- active stretching
- stretches in which the agonist and prime mover muscle create the force to stretch the antagonist muscle
- passive stretching
- joints are moved to the end of their RoM by an external agent (training partner)
- stretch is not dependant upon the force initiated by the prime mover, area is relaxed allowing for a greater RoM
- ballistic stretching
- dynamic movements, arm or leg swings - dangerous practice
- activates stretch reflex
- PNF stretching
- a muscle is stretch to its maximum
- made to perform an isometric contraction for a couple of seconds
- athletes relaxes and then the muscle is stretched again
- PNF = proprioceptive neuromuscular facilitation
- active stretching
- Physiological adaptions
- increase in length of the muscle and connective tissue (ligaments and tendons)
- plastic change
- when the change of length of muscles and connective tissues are permanent after long periods of sustained stretching
- elastic change
- a temporary adaption, for example after a warm up the muscles and connective tissues become more flexible
- plastic change
- increase in length of the muscle and connective tissue (ligaments and tendons)
- Definition
Comments
No comments have yet been made