flexibility training

• static flexibility 


  the range of motion about a joint without reference to speed of movement
• dynamic flexibility 


  the range of motion about a joint with reference to speed of movement
• Age effect on flexibility 


  greatest in childhood and declines with age

  due to: a loss of elasticity in connective tissues
• Gender effect on flexibility 


  females are more flexible than males

  due to: higher levels of oestrogen and relaxin which are responsible for elasticity of muscles and tissues
• Length and elasticity of tissue effect on flexibility 


  the greater the length and elasticity of surrounding muscles, ligaments and tissues = the greater the range of motion

  due to: the greater the distance before the stretch reflex is initiated
• Type of joint effect on flexibility 


  ball and socket joints are more flexible than hinge joints

  due to: the size and shape of joints and their articulating bones limiting the movement in hinge joints, they only go through 1 plane of movement
• Goniometry 


  a 360 protractor which measure the range of motion at any joint in any plane of movement; the head is placed on the axis of rotation and the arms are extended on the articulating bones
• Goniometry strengths 


  + objective, valid and accurate measure

  + any joint or plane of movement can be measured

  + sport specific
• goniometry weaknesses 


  _ can be difficult to locate the axis of rotation

  _ training is required to get an accurate measure
• Sit and reach test 


  a box is placed against a wall, then with shoes removed, flat feet and straight legs should be placed against the box - and arms should reach as far as possible for a 2 second hold
• sit and reach strengths 


  + quick and easy to administer

  + cheap and simple equipment

  + comparison to standardised tables
• sit and reach weaknesses 


  _ measures lower back and hamstrings only

  _ doesn't consider arm to leg length ratio

  _ not sport specific

  _ must follow correct protocol
• maintenance stretching


  performed to maintain the current range of motion about a joint and prepare for the exercise
• development stretching 


  focus is to improve the range of motion about a joint
• active stretching 


  a performer moves their own joints into a stretched position without any assistance and holds for 10 - 30 seconds
• passive stretching 


  a performer moves the joint into its stretched position just beyond the point of resistance with assistance and holds for 10 - 30 seconds
• Static stretching (active / passive) strengths 


  + safe and simple

  + appropriate for a cool down

  + effective method for measuring ROM

  + assists with muscle relaxation and returning muscles to their pre-exercise state
• Static stretching (active / passive ) weaknesses 


  _ adaptations are slow

  _ should be avoided in a warm up

  _ possibly decreases speed and power output
• isometric stretching 


  performing a static stretch before isometrically contracting the muscle for 7 - 20 seconds
• isometric stretching strengths


  + fast effective method of improving static flexibility

  + overcomes the stretch reflex to create a greater stretch

  + can decrease pain

  + develops strength in tensed muscles
• isometric stretching weaknesses 


  _ not suitable for under 16s

  _ limited to once every 36 hours

  _ risk of damage to tendons and connective tissues

  _ requires assistance from a partner or apparatus
• PNF stretching

  1. static: with assistance from a partner a limb is moved just past its point of resistance and held for 6 - 10 seconds
  2. contract: isometrically contract the agonist against resistance for 6 - 10 seconds
  3. relax: the muscle relaxes and the limb can be moved further into the stretch position
• PNF stretching strengths 


  + used in a cool down

  + most effective way of increasing ROM

  + quickest flexibility gains

  + develops strength in tensed muscles
• PNF stretching weaknesses 


  _ requires assistance from a partner

  _ a complicated, time consuming method

  _ can be painful or uncomfortable

  _ not used in a warm up
• Dynamic stretching 


  taking a joint through its full range of motion with control of the entry and exit of the stretch
• dynamic stretching strengths 


  + less risk of an injury

  + prepares connective tissue for dynamic movement

  + useful in a warm up

  + can improve speed and power output
• dynamic stretching weaknesses 


  _ doesn't facilitate permanent changes in the length of muscles or ROM

  _ not as effective in a cool down
• ballistic stretching 


  swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
• ballistic stretching strengths 


  + good preparation for explosive activities

  + prepares muscles and tissues for rapid movements

  + can improve speed and power output
• ballistic stretching weaknesses 


  _ only used by those with a good ROM

  _ greater risk of injury

  _ doesn't facilitate permanent changes to length of muscles or ROM
• Muscle / Connective tissue adaptations 


  -> increased resting length

  -> increased elasticity

  OVERALL ...

  increased range of motion

  • increased distance and efficiency for muscles to create a force at speed
  • decreased risk of injury, improved posture and alignment