Flexibility

• What is muscle hypertrophy?

  Significantly increased muscle mass
• Why is flexibility important for athletes?

  It increases speed, force, and prevents injury
• What is flexibility?

  • Range of motion about a joint
  • Key component of fitness
  • Important for all athletes
• What is static flexibility?

  Range of motion without speed reference
• How is static flexibility demonstrated?

  By holding a stretch, like a hamstring stretch
• What is the difference between static active and static passive flexibility?

  Active uses voluntary contraction; passive uses assistance
• What is dynamic flexibility?

  Range of motion with speed reference
• Why is dynamic flexibility important?

  It reflects resistance to movement in activities
• What factors affect flexibility?

  • Type of joint
  • Length and elasticity of connective tissue
  • Gender
  • Age
  • Activity level
• How do ball and socket joints compare to hinge joints in flexibility?

  Ball and socket joints have greater range
• How does gender affect flexibility?

  Females are generally more flexible than males
• How does age affect flexibility?

  Flexibility is greatest in childhood and declines with age
• What is the purpose of flexibility testing?

  To design effective training programmes
• What are the advantages and disadvantages of the sit and reach test?

  Advantages:

  • Simple to perform
  • Provides quick assessment

  
  

  Disadvantages:

  • Limited to lower back and hamstring flexibility
  • May not reflect overall flexibility
• What is maintenance stretching?

  Stretching to maintain current flexibility
• What is developmental stretching?

  Stretching designed to improve flexibility
• What is static stretching?

  Lengthening muscle and holding for 10-30 seconds
• What are the two types of static stretching?

  Active and passive stretching
• What is isometric stretching?

  Contracting muscles while holding a stretch
• What is proprioceptive neuromuscular facilitation (PNF) stretching?

  • Involves isometric contraction against resistance
  • Aims to increase range of motion
  • Requires a partner for assistance
• What is ballistic stretching?

  Involves swinging or bouncing movements
• Who should use ballistic stretching?

  Only those already flexible and in explosive activities
• What is dynamic stretching?

  Controlled movement through full range of motion
• What are the key components of the principle of training overload for flexibility?

  • Frequency: 2-6 times per week
  • Intensity: Beyond point of resistance
  • Time: 10-15 minutes per session
  • Type: Various stretching methods
• What are the physiological adaptations to flexibility training?

  • Increased resting length and elasticity
  • Greater range of motion
  • Decreased risk of injury
  • Improved posture and alignment
• Why is flexibility important for a healthy lifestyle?

  It maximizes sporting efficiency and performance
• What is the impact of flexibility training on muscle contractions?

  Increases capacity for fast, powerful contractions