Flexibility

• What is static flexibility?

  Range of motion without considering movement
• What is dynamic flexibility?

  Range of movement considering movement
• What factors affect flexibility?

  1. Joint type/shape
  2. Length/elasticity of tissue/muscle
  3. Muscle mass
  4. Nerves
  5. Age (decreases from 18-30/16-25)
  6. Gender (females have less muscle mass)
  7. Temperature
  8. Hypermobility
  9. Training
• What is a goniometer used for?

  Measuring angles at any joint
• What is a challenge of using a goniometer?

  Difficult to locate the axis
• What is a benefit of using a goniometer?

  It is objective, valid, and accurate
• What is the sit and reach test used for?

  Measuring flexibility in lower back and hamstrings
• What is a limitation of the sit and reach test?

  Only measures lower back and hamstrings
• What is required before performing the sit and reach test?

  A warm-up and care in stretch phase
• What are the types of stretching training?

  • Static stretching
  • Ballistic stretching
  • Dynamic stretching
  • PNF (Proprioceptive Neuromuscular Facilitation)
• What is static flexibility?

  Range of motion without considering movement
• What are the impacts of training on lifestyle diseases?

  Decreased:

  • Cardiovascular issues
  • Incidence of strokes
  • Atherosclerosis
  • Arteriosclerosis
  • Low-density lipoproteins
  • Chance of heart attack/angina
  • Blood viscosity

  
  

  Increased:

  • Respiratory issues
  • Incidence of asthma
  • Incidence of COPD

  
  

  Decreased:

  • Strength of respiratory muscles
  • Surface area of alveoli
• What is dynamic flexibility?

  Range of movement considering movement
• What is static flexibility?

  Range of motion without considering movement
• What is dynamic flexibility?

  Range of movement considering movement
• What factors affect flexibility?

  1. Joint type/shape
  2. Length/elasticity of tissue/muscle
  3. Muscle mass
  4. Nerves
  5. Age (decreases from 18-30/16-25)
  6. Gender (females have less muscle mass)
  7. Temperature
  8. Hypermobility
  9. Training
• What is a goniometer used for?

  Measuring angles at any joint
• What is a challenge of using a goniometer?

  It is difficult to locate the axis
• What are the factors affecting flexibility?

  1. Joint type/shape
  2. Length/elasticity of tissue/muscle
  3. Muscle mass
  4. Nerves
  5. Age (decreases from 18-30/16-25)
  6. Gender (females have less muscle mass)
  7. Temperature
  8. Hypermobility
  9. Training
• What is the sit and reach test used for?

  Measuring flexibility in lower back and hamstrings
• What is a goniometer used for?

  Measuring angles at any joint
• What are the advantages of the sit and reach test?

  Easy to administer and cheap equipment
• What is a limitation of the sit and reach test?

  Only measures lower back and hamstrings
• What is a challenge of using a goniometer?

  Difficult to locate the axis
• What types of stretching are mentioned in the training section?

  Static, ballistic, dynamic, and PNF stretching
• What are the advantages of using a goniometer?

  Objective, valid, and accurate measurements
• What are the limitations of the sit and reach test?

  Not joint specific and requires warm-up
• What are the types of stretching training?

  • Static stretching
  • Ballistic stretching
  • Dynamic stretching
  • PNF (Proprioceptive Neuromuscular Facilitation)
• What is the impact of training on lifestyle diseases regarding cardiovascular health?

  Decreased:

  • Incidence of strokes
  • Atherosclerosis
  • Arteriosclerosis
  • Low density lipoproteins
  • Chance of heart attack/angina
  • Blood viscosity
• What is the impact of training on lifestyle diseases?

  Decreased:

  • Cardiovascular issues
  • Incidence of strokes
  • Atherosclerosis
  • Arteriosclerosis
  • Low density lipoproteins
  • Chance of heart attack/angina
  • Blood viscosity

  
  

  Increased:

  • Respiratory issues
  • Incidence of asthma
  • Incidence of COPD

  
  

  Decreased:

  • Strength of respiratory muscles
  • Surface area of alveoli
• What is the sit and reach test used for?

  Measuring flexibility in lower back and hamstrings
• What is the impact of training on lifestyle diseases regarding respiratory health?

  Increased:

  • Incidence of asthma
  • Incidence of COPD

  Decreased:

  • Strength of respiratory muscles
  • Surface area of alveoli