PE FLEXIBILITY

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  • Created by: Elle99
  • Created on: 27-09-17 11:29
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  • Flexibility
    • Definition
      • the range of motion around a joint or series of joints
      • static flexibility
        • Still position
        • active
          • Themselves move joint to POR
        • passive
          • move joint to POR with assistance
      • Dynamic
        • ROM at moving at speed
    • Test
      • sit and reach test
        • puts feet against front of box, straight legs, lean forward to reach, half for 2 sec
          • score can be read from box
          • adaptations
            • increased resting length of muscle and connective tissue
              • increased ROM: Muscle spindles adapt to new resting length
                • delays stretch reflex= muscle can stretch further before contraction
              • overall
                • increased elasticity of the muscle and soft tissue
                  • increased stretch of antagonist before stretch reflex allowing more forceful contraction of agonist
                    • decreased inhibition of antagonist
                • increased distance and efficiency of muscles to create force at speed
                • decreased risk of injury
                • improved posture
            • increased elasticity of the muscle and soft tissue
              • increased stretch of antagonist before stretch reflex allowing more forceful contraction of agonist
                • decreased inhibition of antagonist
        • advanatges
          • equipment cheap
          • test easy to administer
          • standardised tables available to compare
        • disadvntages
          • limited use; only measures static flex in lover back and hip
          • no other joints measured
          • mist warm up and careful not to be dynamic = dangerous
      • Goniometry
        • double armed ruler, to measure angle from neutral starting position to full ROM
          • disadvantage
            • difficult to locate joint centre
            • invalid and unreliable if correct procedure not followed
          • training
            • static
              • F: 2-6 times
                • I: varies from mild to extreme
                  • T: hold 10-30+secs  repeat 3-6
            • dynamic
              • F:2-6 times
                • I: varies from mild to extreme
                  • T: repeat 6-10 times
            • session last 10-15 mins
        • advantages
          • measure any  place or joint
          • as long as accurate technique, valid and reliable result
    • factors
      • type of joint
        • ball and socket greater ROM
          • size and shape of joint and articulating bones limit or aid ROM
      • Length and elasticity of surrounding connective tissue
        • greater length elasticity= greater ROM
          • greater length, greater distance before stretch reflex is initiated
          • greater elasticity, greater ROM
      • gender
        • females more flexible than men
          • females higher levels of oestrogen and relaxin
      • age
        • greatest in childhood and declines with age
        • loss of elasticity in connective tissue
    • Training
      • static flexibility
        • static stretching
          • passive
            • assissted
            • up to 30 secs
          • active
            • unassisted
            • 10 secs
          • lengthen muscle past POR
            • advatanges
              • safest/ simplest method
              • effective to increase ROM
              • aids muscle relaxation
              • disadvanatges
                • slowest method
                • deceases speed and power work
                • doesn't prepare muscles for dynamic movements
                • limit to 20 secs
          • when
            • for maintenance (maintain ROM)
            • cool down
            • muscles with poor ROM
        • isometric strethcing
          • isometrically contract muscle while holding
          • overcomes stretch reflex, creates greater stretch
          • passive stretch- isometric contact (7-20 secs)
          • advantages
            • safest
            • most effective at end of session
            • better for joints with poor rom
            • disadvantages
              • slowest
              • not prepared for dynamic and powerful rom in sport
              • limit to 20 secs
        • PNF
          • assisted training using passive and isometric to inhibit stretch reflex
            • 3 steps
              • static stretch- with assistance, limb moved past POR
                • Contract- agonist contracts isometrically against resistance for 6-10secs
                  • Relax, Repeat3 times
                  • muscle spindles adapt to increase length, delay stretch reflex
                    • advantages
                      • quicker gains
                      • equal/better gains
                        • when
                          • for maintenance and development
                          • cool down
                          • appropriate for joints with poor rom
                      • aids muscle relaxtion
                      • disadvanatges
                        • require assistance
                        • more complex, time consuming
                        • greater discomfort  and risks
      • dynamic flexibility
        • ballisitc
          • vigorous swimming, bouncing
          • use momentum to move a joint through its extreme ROM
          • advantages
            • improves speed and power
            • better suited to dynamic activities (martial arts)
            • disadvantage
              • limited increase muscle length
              • doesn't allow adequate time for tissues to adapt to strecth
              • creares muscle tension- difficult to stretch
              • greater risk of injuty
              • limited long term adaptations
              • already flexibile
        • dynamic stretching
          • controlled movement (to take joint to the limit of ROM
            • advantages
              • less risk of injury as exit under control
              • can be performed actively and passively
                • disadvantage
                  • no muscle relaxation
              • improves speed and power
              • better improves dynamic flexibility
                • when
                  • Good ROM
                  • WARM UP

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