flexibility

define static flexibility

range of movement about a joint without movement occurring

example of static flexibility

to be able to perform the splits well

define dynamic flexibility

range of movement about a joint with reference to speed of movement

example of dynamic flexibility

to be able to reach further for an interception in netball

what is the importance of flexibility with examples

• distance - increased ROM = increased distance for a sports action e.g. longer stride length in running

• force - increased ROM = increased distance which force can be applied e.g. increased distance achieved on pass in netball

• efficiency - increased efficiency of skill e.g. hurdler can keep lower over hurdles

• increase performance - increased aesthetics of skill to increase the quality of performance e.g. full splits in gymnastics

• injury - decreased risk of injury e.g. decreased risk of muscle strain during split leap

what is the acronym for factors affecting flexibility and what does it stand for

G - gender

A - age

L - length of surrounding connective tissues

T - type of joint

how does gender affect flexibility 

• females are generally more flexible than males as they have higher levels of oestrogen and relaxin

• these hormones are responsible for muscle and connective tissue elasticity 

how does age affect flexibility

flexibility is greatest in childhood and declines with age because as we get older, the elasticity of muscle and connective tissue (e.g. tendons, ligaments) decreases 

how does the length of surrounding muscles and connective tissue affect flexibility

the greater the length of muscles, tendons, ligaments surrounding the joint, the greater the ROM before the stretch reflex is initiated 

how does the type of joint affect flexibility 

• the shape of the articulating bones in the joint affects the number of planes that a joint can move in

• e.g. ball and socket joints have the greatest range of movement (compared to hinge/condyloid joints)