Chapter 1-7: Flexibility Training - Key Vocabulary

Flexibility Training Concepts

Definitions

• Flexibility: Ability of a single joint to move through a full range of motion.

• Mobility: Movement abilities during multi-joint actions, relying on the coordination of several muscle groups.

• Flexibility and mobility, though related, are not synonymous.

Importance of Assessment

• Importance of assessing both sides of the body at major joints due to common bilateral discrepancies.

• Disparities between sides can increase the risk of injury and promote faulty movement patterns.

• Differences in flexibility can arise from:

  • Strength imbalances

  • Postural issues

  • Joint injuries

  • Imbalance in training activities

  • Poor muscle activation patterns

  • Genetic anatomical variations

Benefits of Adequate Flexibility

• Enhances movement during daily activities and training.

• Slows functional decline with age.

• Improves postural symmetry.

• Reduces stress and muscle tension, promoting relaxation.

• Lowers risk of muscle cramps and joint injuries.

• Overall improvement in quality of life.

Hypermobility Risks

• Hypermobility: Movement capacity of joints beyond normal range, also known as joint laxity.

• Increases risk of injury due to compromised stability.

• Trainers can assess hypermobility potential and aim to strengthen affected joints while avoiding overstretching.

Properties of Soft Tissues

Types of Soft Tissues

• Includes muscle, fascia, tendons, ligaments, skin, fat, collagen, synovial membranes, nerves, and blood vessels.

Tissue Properties

• Elasticity: Ability of tissues to stretch and return to original shape (similar to a rubber band).

• Plasticity: Permanent deformation or elongation of tissue after regular stretching, foundational for flexibility training.

• Viscosity: Fluid resistance to stretching in soft tissues, which can be mitigated with proper warm-up.

Factors Affecting Range of Motion

Tissue Composition

• Relative collagen content influences extensibility.

  • Joint capsules, ligaments, and fascia have high collagen contents.

• Elastin fibers: Present in larger amounts in muscle and fascia, allowing more stretch.

Movement Resistance Contributors

• Joint capsule: Provides nearly half of the resistance at a joint due to high collagen content.

• Fascia: Connective tissue that maintains muscle and joint positions contributes significantly to resistance.

• Tendons and skin: Account for remaining resistance.

• Tightness in joint capsule and fascia can cause flexibility and mobility challenges.

Consequences of High Muscle and Joint Stress

• Can lead to fascial restriction, movement dysfunction, and trigger points over time.

• Treatment options include:

  • Stretching

  • Massage

  • Thermotherapy (e.g., heating pads)

  • Electrotherapy (e.g., e-stim units)

  • Acupressure

  • Foam rolling (particularly effective pre- and post-exercise).

Role of the Nervous System

• Involves three primary proprioceptors:

  • Muscle Spindles: Detect stretch length and speed, preventing overstretch during rapid movements.

  • Golgi Tendon Organs: Located in the musculotendinous junction, promote autogenic inhibition to protect from tearing.

  • Mechanoreceptors: Found in synovial joints to signal movement velocity and direction, regulate joint pressure, inhibit pain, and facilitate muscle activation patterns.

• Reciprocal Inhibition: Muscle relaxation on one side of a joint allows contraction on the other side, facilitating smooth movement.

Influences on Flexibility

Age and Flexibility

• Older adulthood brings structural changes to muscle tissue, significantly limiting extensibility.

• Replacement of sarcomeres with collagen and lipids leads to fibrosis.

• Flexibility loss speed is influenced by genetics, health, fitness level, and physical activity type.

Sex Variance in Flexibility

• Females generally show more flexibility due to anatomical variances (e.g., pelvic shape, olecran process variation, and lower centers of gravity).

• However, flexibility potential is nearly equal between sexes.

Impact of Body Mass

• High muscle mass in bodybuilders or obesity can limit flexibility, especially in trunk exercises.

• Heavy weightlifting through full ranges of motion can maintain higher relative flexibility.

Impact of Injury and Disease on Flexibility

Consequences of Prolonged Immobility

• Loss of elasticity and reduced muscle tissue length due to injury and immobility.

• Pain from healing injuries or chronic conditions further affects flexibility.

• Longer warm-ups may alleviate these effects.

Common Injuries Affecting Range of Motion

• Bursitis: Inflammation of bursa sacs affecting joint movement, often caused by overuse, poor posture, or anatomical discrepancies.

• Tendinitis: Inflammation of tendons due to overuse, aging, or direct injury, affecting areas like rotator cuff and Achilles tendon.

• Impingement Syndromes: Entrapment of tendons, primarily in the shoulder, leading to joint dysfunction.

• Fasciitis: Inflammation of fascia, notably plantar fasciitis, causing pain and restricted movement.

Diseases Impacting Flexibility

• Osteoarthritis: Degenerative joint disorder affecting cartilage elasticity, common in older adults.

• Rheumatoid Arthritis: Inflammatory autoimmune disorder causing joint damage and immobility.

• Gout: Caused by uric acid crystal accumulation, affecting joints like the big toe, often linked to diet.