Flexibility

• What are the two types of static stretching?

  • Static Active Stretching
  • Static Passive Stretching
• How is active stretching performed?

  The performer moves into a stretched position independently
• How long are active stretches typically held?

  10-30 seconds
• What is passive stretching?

  The performer uses assistance to stretch
• What is isometric stretching?

  Contracting muscles while holding a stretch
• What is the method for isometric stretching?

  Hold a stretch, contract muscles, then relax
• What are the pros of isometric stretching?

  Fast development of static passive flexibility
• What are the cons of isometric stretching?

  Higher risk of tendon damage, avoid under 16s
• What does isometric mean?

  Without movement
• What is Proprioceptive Neuromuscular Facilitation (PNF)?

  A technique to desensitize the stretch reflex
• What are the three phases of PNF stretching?

  Static, contract, relax
• How does the contract phase of PNF work?

  The agonist muscle contracts against resistance
• How long should the contract phase last in PNF?

  6-10 seconds
• What is a pro of PNF stretching?

  Gains flexibility faster than other methods
• What is a con of PNF stretching?

  It can be uncomfortable for the performer
• How do muscle spindles function in flexibility training?

  They detect stretch and relay information to the brain
• What is ballistic stretching?

  Involves swinging or bouncing movements
• What is a pro of ballistic stretching?

  Prepares athletes for rapid muscle movement
• What is a con of ballistic stretching?

  High injury risk and can tighten muscles
• Who should use ballistic stretching?

  Performers already flexible in explosive sports
• What is dynamic stretching?

  Controlled movement through full range of motion
• What is a pro of dynamic stretching?

  Reduces injury risk and increases speed
• What is a con of dynamic stretching?

  Not best suited for post-exercise
• What are the structural adaptations from flexibility training?

  • Increased resting length
  • Increased range of motion
  • Increased elasticity
  • Improved muscle efficiency
  • Decreased injury risk
  • Improved posture
• What is static flexibility?

  • Range of motion around a joint
  • No reference to speed or movement
• What is dynamic flexibility?

  • Range of motion around a joint
  • With reference to speed of movement
• What is static active flexibility?

  Moving a joint to resistance without assistance
• What is static passive flexibility?

  Moving a joint to resistance with assistance
• What factors affect flexibility?

  1. Type of joint
  2. Length of surrounding connective tissue
  3. Age
  4. Gender
• How does joint type affect flexibility?

  Determines the number of planes of movement
• How does age affect flexibility?

  Flexibility declines with age due to loss of elasticity in connective tissues
• How does gender affect flexibility?

  Females generally have greater flexibility than males
• What are methods of evaluating flexibility?

  1. Sit and reach test
  2. Goniometry
• What does the sit and reach test measure?

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

  Only measures lower back and hip flexibility
• What is goniometry used for?

  Measuring flexibility of any joint
• What is a limitation of goniometry?

  Can be difficult to locate joint center accurately
• How is the sit and reach test performed?

  Feet against box, lean forward, hold position
• How long must the position be held in the sit and reach test?

  2 seconds
• What is the purpose of standardised tables in flexibility tests?

  To compare test results accurately