PE - training - flexibility

Flexibility

The range of motion around a joint

Static flexibility

The range of motion around a joint without movement, can be active or passive

Active flexibility

Works on one joint, pushing it beyond it’s point of resistance

Dynamic flexibility 

Involves a range of motion around a joint with speed of movement 

Factors affecting flexibility

Type of joint - ball and socket joints have a shape that allows a greater range of motion than others, length of surrounding connective tissue - the greater the length around the muscles, tendons and ligaments the greater the range of motion, Age - younger individuals are more flexible than older people, Gender - females are generally more flexible than males due to higher levels of oestrogen and relaxing in the body

Sit and Reach test

Measures the range of movement at the hips/torso

Sit and Reach test advantages

Simple and easy to measure, cheap, produces reliable data

Sit and Reach test disadvantages

Only measures flexibility in the lower back and hamstrings, must be sufficiently warmed up, not sport specific 

Maintenance stretching

Performed as part of a warm-up to maintain the current range of motion around a joint and prepare for exercise to come

Developmental stretching

Stretching sessions designed to improve the range of movement round a joint

Isometric stretching

Involves isometrically contracting the muscles while holding a stretched position.

Ballistic stretching

Involves performing a stretch with swinging or bouncing movements to push a body part even further. 

Muscle adaptations

Increased elasticity, increased joint resting length