Flexibility

• 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
• Static active - is achieved by the performer completing voluntary contraction to move a joint beyond its point of resistance
• static passive - is assisted by a parter or aid to move the joint beyond its point of resistance
• factors affecting flexibility:

  • type of joint
  • length and elasticity of surrounding connective tissue
  • age
  • gender
• factors affecting flexibility:

  type of joint

  • ball & socket have a greater RoM in comparison to other joints e.g hinge
  • the size and shape of joints and their articulating bones can either air or limit RoM
• factors affecting flexibility:

  length and elasticity of surrounding connective tissue

  • the greater the length and elasticity of the surrounding muscles, tendons and ligaments the greater the RoM
  • the greater the length, the greater the distance before the stretch reflex is initiated, preventing further RoM. The greater the elasticity, the greater the RoM
• factors affecting flexibility:

  gender

  • females are generally more flexible than males
  • females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity
• factors affecting flexibility:

  age

  • flexibility is greatest in childhood and declines with age
  • age related decline in flexibility is due to a loss of elasticity in the connective tissue
• methods of evaluation of flexibility:

  • sit and reach test
  • goniometry
• sit and reach test - procedure

  1. sit and reach test box is places against a wall and participant removes their shoes
  2. they sit straight legged and feet flat against the box
  3. slowly moving fowards, they reach as far forward along the box as possible
  4. at full stretch, the position is held for 2 seconds, the best score from 3 is recorded
• sit and reach test

  advantages:

  • easy test to administer
  • cheap and accessible equipment
  • standardised data for comparison
• sit and reach test

  disadvantages:

  • measures flexibility in low back and hamstrings only
  • not joint/movement specific
  • participant must be warmed up, moves slowly and holds for 2 seconds
• Goniometry - procedure

  1. a 360 degree protractor with 2 extending arms can be used to measure RoM at any joint in the body in any plane of movement
  2. the head of the goniometer is placed on the axis of rotation of the joint with the arms extending along the articulating bones
  3. the difference in joint angle is taken from the starting position to the full range of motion position
• Goniometry

  advantages

  • objective, valid and accurate measure
  • any joint and any plane can be measured, making it very specific
• Goniometry

  disadvantages:

  • can be difficult to locate axis of rotation
  • to get an accurate measure, training is required
• Maintenance stretching - performed as part of a warm up to maintain the current range of motion about a joint and prepare for the bout of exercise to come
• Development stretching - stretching sessions designed to improve the range of motion about a joint
• Static stretching

  • lengthening a muscle and connective tissue just beyong the point of resistance and holding for 10-10 seconds
  • as the stretch reflex subsides after approximately 5-6 seconds, connective tissues around the joint are lengthened. each stretch is repeated 3-6 times
• Active stretching - performer themselves moves the joint into its stretched position without any external force or assistance. They will contract the agonist muscle to hold position and stretch the antagonistic pair.

  Hard to hold for longer than 10 seconds but increases active flexibility and strengthen the agonist muscles
• Passive stretching - performer moves the joint into its stretched position with assistance, the aid of a parter or apparatus to help move the joint beyond the point of resistance
• Isometric stretching

  • isometrically contracting the muscles while holding a stretched position. With the use of assistance, the performer moves into static passive stretch & isometrically contracts the muscles for 7-10 seconds & then relaxes for at least 20 seconds.
• Proprioceptive neuromuscular facilitation (PNF) - stretching aiming to desensitise the stretch reflex to increase the range of motion about a joint. Whereby a performer completes static, passive stretch, isometrically contracts the agonist, relaxes then stretches further
• Proprioceptive neuromuscular facilitation:

  three streps - static, contract and relax

  static - with assistance from a partner, a limb is moved just past the point of resistance and held

  contract - agonist muscle isometrically contracts against a resistance for 6-10 seconds

  relax - muscle relaxes and the limb can be moved further into a stretch position
• Proprioceptive neuromuscular facilitation: advantages and disadvanatges

  • muscle spindles adapt to increased length, delaying stretch reflex
  • effective d shows faster gains in flexibility
  • Aids relaxation
  • can decrease speed and power
  • can be uncomfortable for performers
  • more complex methodology
• Ballistic stretching - swinging or bouncing movements to create momentum to force the joint through its extreme range of motion

  • should only be used by those who are already flexible
  • most suited to preparing muscles and connective tissue for rapid movement
  • greater risk of injury
  • can improve speed and power
• Dynamic stretching - stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, such as walking lunge

  • more controlled form of ballistic stretching that does not go to the extreme end point of motion
  • less risk of injury while still prepares connective tissue for dynamic movement
  • exercises performed in sets of 8-12 reps
• Adaptations: muscle and connective tissues

  Increased resting length

  increased range of motion about a joint

  • muscle spindles adapt to increased length, reducing the stretch reflex stimulus

  increased elasticity

  • increased potential for static and dynamic flexibility
  • decreased inhibition from the antagonist
  • increased stretch of the antagonist
• Adaptations: muscle and connective tissues

  Overall:

  increased range of motion about a joint

  • increased distance and efficiency for muscles to create force at speed
  • decreased injury risk during dynamic movements
  • improved posture and alignment
• Static stretching:

  • active stretching
  • passive stretching
• Static stretching - advantages and disadvantages

  • Considered the safest and simplest method
  • often built into a cool down to aid muscle relaxation and return muscles to their pre-exercise length
  • effective in increasing range of motion and appropriate for maintaining flexibility
  • adaptations can be slow
  • should be avoided in a warmup as it fails to prepare the muscles for dynamic movements
• Isometric stretching - advantages and disadvantages

  • overcomes the stretch reflex & creates a greater stretch in fibres.
  • Fast & effective way to develop increased static passive flexibility.
  • Decreased pain associated with stretching
  • carries higher risk of damaging tendons & connective tissues
  • limited to once every 36 hours.
  • Not suitable for under 16s