Flexibility Training

• Static flexibility: the range of motion about a joint without reference to speed of movement.
• Dynamic flexibiltiy: the range of motion about a joint with reference to speed of movement.
• Static active flexibility is where a performer completes a voluntary contraction to move a joint just beyond its range of movement.
• Static passive flexibility is where a performer moves the joint just beyond its point of resistance with assistance.
• The type of joint affects flexibility. The ball and socket joint has a greater range of movement than a condyloid joint. The size and shape of joints and their articulating bones can aid and limit ROM; the presence of bony features such as processes will limit movement.
• The length and elasticity of surrounding connective tissue affects flexibility. The greater length and elasticity of 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 the ROM possible.
• Gender affects flexibility. Females are generally more flexible than males. Females have higher levels of the hormones oestrogen and relaxin.
• Age affects flexibility. Flexibility is greatest in childhood and declines with age. Age-related decline is due to loss of elasticity in connective tissues.
• There are two methods for evaluating flexibility: goniometry; and sit and reach test.
• Goniometry is a 360 degree protractor; difference in starting angle and full range of motion calculated.
• Sit and reach test is a test box placed against wall, straight legs at full stretch, best score is recorded.
• An advantage of goniometry is it is objective.
• An advantage of goniometry is it is valid and accurate.
• An advantage of goniometry is any joint can be measured.
• An advantage of goniometry is it can be sport specific.
• A disadvantage of goniometry is it is difficult to locate axis of rotation.
• A disadvantage of goniometry is training is required for an accurate measure.
• A disadvantage of the sit and reach test is it measures flexibility in lower back and hamstrings only.
• A disadvantage of the sit and reach test is it is not joint specific.
• A disadvantage of the sit and reach test is the performer needs to warm up and hold position for 2 seconds.
• An advantage of the sit and reach test is it is easy.
• An advantage of the sit and reach test is it uses cheap, accessible equipment.
• An advantage of the sit and reach test is it is standardised data score.
• Static active stretching: a performer moves the joint into its fully stretched position without any assistance and holds for 10-30 seconds.
• Static passive stretching: a performer moves the joint just beyond its point of resistance with assistance and holds for 10-30 seconds.
• Proprioceptive neuromuscular facilitation (PNF) is a stretching technique to desensities the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts against the agonist, relaxes, then stretches further.
• Flexibility training is stretches which focus on increasing the range of movement at a joint
• Flexibility is defined as the range of movement around a joint.
• Flexibility training uses slow oxidative fibres
• Flexibility training uses the aerobic system.
• How type of joint effects flexibility:

  The size and shape of joints and their articulating bones can aid or limit the range of motion.
• How length and elasticity of surrounding connective tissue effects flexibility:

  The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion. The greater the elasticity, the greater the range of motion possible at a joint.
• How gender effects flexibility:

  Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity.
• How age effects flexibility:

  Age related decline in flexibility is due to a loss of elasticity in the connective tissues.
• In the sit and reach test, the athletes sit on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. The tester may assist by holding them down. With the palms facing downwards, and the hands on top of eachother, the athlete reaches forward along the measuring line and holds for 1 second.
• In the goniometer, the range of motion at a joint is measured. The centre of the goniometer is positioned at the axis of rotation of a joint, and the arms of the goniometer are aligned with the long axis of the bones of the adjacent segments.
• Static stretching can be active or passive.
• Static stretching involves gradually easing into the stretch position and hold for approximately 10-30s. Repeat each stretch 3-6 times moving further into the stretch position as the stretch sensation subsides.
• Static stretching should be part of a cool down as it does not support dynamic movements.
• Static stretching is the safest and simplest method.