2.2b Flexibility Training

Flexibility - the range of motion about a joint

Static Flexibility - the range of motion about a joint without reference to flexibility

Dynamic Flexibility - the range of motion about a joint with reference to flexibility

Factors affecting flexibility

• Type of joint - a ball and socket joint has a greater range of motion than condyloid and hinge joints - the shape and size and their articulating bones can aid/limit ROM

• Length and elasticity of connective tissue - the greater the length and elasticity of the surrounding muscles, tendons, and ligaments, the greater the ROM - the greater the length, the greater the distance before the stretch reflex is inhibited, preventing further ROM, the greater the elasticity, the greater ROM is possible

• Gender - females are generally more flexible than males - females have higher levels of oestrogen and relaxin

• Age - flexibility is greatest in childhood and decreases with age - age related decline is due to a loss of elasticity in connective tissue

Evaluating flexibility

Goniometry

• 360 degree protractor - calculates the distance between the starting angle and the full ROM

• Objective, valid, can be used on any joint, sport specific

• Difficult to locate the axis of rotation, training is required to measure accurately

Sit and reach test

• box placed against the wall, feet are flat with straight legs and lean as far forwards as possible

• easy, cheap and accessible equipment, standardised data score

• only for flexibility in hamstring and lower back, not joint specific, requires a warm up

Developing flexibility

• maintenance stretching - warm up to maintain current ROM and prepare for exercise

• development stretching - designed to improve ROM at a joint

Static

• active - moving the joint into its fully stretched position and holding for 10-30 seconds without assistance

• passive - moving the joint just beyond its point of resistance and holding for 10-30 seconds with assistance

• repeat each stretch 3-6 times

• safe and simple, can effectively improve ROM around a joint

• adaptations are slow, does not prepare the body for dynamic movement so should be avoided in warm ups

Isometric

• contracting a muscle isometrically while holding a stretch

• the performer then moves into a static passive stretch and holds it for 7-20 seconds

• overcomes the stretch reflex, creating a greater stretch, develops strength in the tensed muscle, fast and effective

• higher risk of damage to tendons and connective tissue - limit to one session in 36 hours - not to be performed by under 16sting a greater stretch

PNF

• desensitises the stretch reflex to increase the ROM around a joint

• move the limb just past the point of resistance, then contract the muscle for 6-10 seconds, then relax the muscle, repeat 3 times

• the muscle spindles(sensory receptors within the muscle that detect stretch and relay that information to the brain) adapt to an increased length, delaying the stretch reflex

• effective, gain flexibility quickly

• can be uncomfortable, can decrease speed and power

Dynamic

• taking the joint through its full range of motion with control

• very small risk of injury, increases speed and power

• limited benefit to increasing flexibility

Ballistic

• swinging or bouncing movements

• uses momentum to swing the limb through an extreme range of motion

• can prepare the athlete for rapid movement and can increase power

• high injury risk and can cause the muscle to tighten over time

Adaptations

• increased resting length

  • increased range of motion around the joint

  • muscle spindles adapt to the increased length which reduces the stretch reflex stimulus

• increased elasticity

  • increased potential for static and dynamic flexibility

Overall:

• increased efficiency of muscles to create force at speed

• decreased injury risk during dynamic movements

• improved posture and body alignment