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)

evaluate goniometer as a way of testing flexibility

W - can be used for any joint movement

E - 360 degree protractor

M -

• position head of goniometer on the centre of the joint

• performer holds joint at full ROM

• arms of goniometer are lined up with articulating bones

• measure the angle between goniometer arms

C - cheap and quick

A - requires assistance and training

V - it is more sports specific/ accurate

evaluate the sit and reach test as a way of testing flexibility

W - lower back/hamstring/hip/leg flexibility

E - uses sit and reach box

M - measures distance of reach in cm

C - cheap and quick

A - can be performed on your own

V - only measures bottom half flexibility / unreliable as difficult to follow the same procedure every time

what is the FIIT principle for flexibility

F - 3 times a week (6/10 stretches)

I - just beyond point of resistance

T - 10-30 seconds (stretch reflex subsides after 5/6 secs) and repeat 3/6 times

T - static (active and passive), isometric, dynamic, ballistic and PNF

what are the two types of static stretching

• static active

• static passive

describe static active stretching

the athlete takes the joint just beyond its point of resistance e.g. leg extension stretch

describe static passive stretching

partner/equipment takes the joint just beyond the point of resistance

advantages of static stretching

• one of the safest/simplest methods of stretching

• effective in increasing ROM

• aids muscle relaxation at the end of training

disadvantages of static stretching

• slowest method of increasing ROM

• fails to prepare muscles for dynamic movements that may follow (not great to do in a warm up)

• possibly decreases subsequent speed/power work
  

describe isometric stretching

involves doing a static passive stretch, just beyond point of resistance with an isometric contraction e.g. holding static gastrocnemius stretch against a wall

advantages of isometric stretching

• effective at increasing resting length of muscle

• inhibits stretch reflex (so allows a greater stretch)

• fast method of increasing (static passive) flexibility

• less risk of injury compared to ballistic

disadvantages of isometric stretching

• unsuitable for use in a warm up (can reduce speed of muscle contraction)

• increased risk of muscle/connective tissue injury - not advised for U16

• less specific for some sports

• gains are quickly lost if stretching is not done regularly
  

what does PNF stretching stand for

proprioceptive neuromuscular stretching

explain the process of PNF

• first stage is called the static stage - where the partner takes the athletes joint just beyond the point of resistance, for 10 seconds

• the muscle spindles detect an increase in muscle length so initiate the stretch reflex

• the second stage is called the contract stage which is where the performer exerts an isometric contraction of the agonist muscle against the partner for 10 seconds

• here, the Golgi tendon organs detect an increased muscle tension and so override the stretch reflex

• the third stage is called the relaxation stage where the performer relaxes before repeating the stretch

• there will be an increase in ROM around the joint

advantages of PNF stretching

• increases ROM at the joint

• isometric contraction overrides the stetch reflex, allowing the muscle to be stretched further

• muscle spindles adapt to the new length

• fastest method of increasing static flexibility

disadvantages of PNF stretching

• may be unsuitable for a warm up as it may decrease the speed/power of contraction

• risk of connective tissue injury

• static flexibility gains may not be the most appropriate to the sport (specificity)

• gains quickly lost if not done regularly (reversibility)

describe dynamic stretching

• athlete takes the joint to its full range of motion without using momentum

• ROM no MOM

• e.g. walking lunges

describe ballistic stretching

• athlete takes the joint to its full/extreme range of motion using momentum

• ROM MOM

• e.g. high leg kicks/explosive arm swings

advantages of dynamic stretching

• less risk of injury - more controlled

• improves subsequent speed/power to follow (so more appropriate warm up stretch)

disadvantage of dynamic stretching

• does not aid muscle relaxation after training

advantages of ballistic stretching

• improves speed/explosive strength

• better suited to more dynamic sports

disadvantages of ballistic stretching

• should only be used by those who are already flexible and involved in ballistic/explosive activities e.g. gymnastics

• high risk of injury - less controlled

describe the adaptations to flexibility training

ST - stretch reflex inhibited by muscle spindles - e.g. a GK reaching further to defend a shot

R - greater range of motion around the joint - e.g. a footballer getting a greater backswing before kicking the ball

ETC - increased elasticity of tendons and connective tissues - e.g. a sprinter will have a greater stride length so can finish the race faster

A - antagonist inhibition reduced - a GK biceps/triceps brachii working more efficiently together to reach up and save the ball