Flexibility Training

• Flexibility

  the range of movement about a joint
• Types of Flexibility

  • static
  • static active
  • static passive
  • dynamic
• Static Flexibility

  the range of motion about a joint without reference to speed of movement

  an extended position must be help

  e.g dancer holding an arabesque
• Static Active Flexibility

  the performer completing a voluntary contraction to move a joint just beyond its point of resistance
• Static Passive Flexibility


  the help of an external force (person,wall) to move the joint just beyond its point of resistance
• Dynamic Flexibility


  the range of motion about a joint with reference to speed of movement

  e.g shoulder in a javelin throw
• Factors Affecting Flexibility

  • type of joint
  • gender
  • age
  • length of surrounding connective tissue
• Type of Joint

  • ball & socket joints have a greater range of motion than hinge joints
  • size & shape of joints & their articulating bones can aid or limit the range of motion
• Gender

  • females are generally more flexible than males
  • females have higher levels of oestrogen & relaxin which are the hormones responsible for muscle & connective tissue elasticity
• Age

  • flexibility is greatest in childhood & declines with age
  • age related declined in flexibility is due to a loss of elasticity in connective tissues
• Length of Surrounding Connective Tissue

  • the greater the length & elasticity of surrounding muscles, tendons & ligaments, the greater the range of motion
  • the greater the length, the great the distance before the stretch-reflex is initiated
• Methods of Evaluating Flexibility

  • sit & reach test
  • goniometry
• Sit & Reach Test

  • measures the range of movement at the hips/torso
  • a box is placed against a wall & the participant removes their shoes
  • they sit with their legs straight & feet flat against the box
  • reach as far forwards along the box as possible & the position must be held for 2 seconds
  • best score from the 3 attempts is recorded

  
  

  + easy test to administer, cheap & accessible equipment, standardised data for comparison

  
  

  _ not joint or movement specific, test isn't sports specific, test only measures flexibility in lower back & hamstrings
• Goniometer

  • used to measure the range of motion of various joints around the body
  • head of the goniometer is placed on the axis of rotation of a joint & the arms extend along the articulating bones
  • difference in joint angle is taking from the starting position to the full range of motion position

  + objective & accurate measure, any joint & plane of movement can be measured, very sports specific

  _ can be difficult to locate axis of rotation, training is required to get an accurate reading
• Flexibility Training Training Methods

  • static stretching
  • static active stretching
  • static passive stretching
  • isometric stretching
  • PNF stretching
  • ballistic stretching
  • dynamic stretching
• Static Stretching

  • involves lengthening a muscle & connective tissue just beyond its point of resistance & holding it for 10-30s
  • each stretch should be repeated 3-6 times
  • safest & simplest method
  • should be avoided in warm up as it fails to prepare the muscles for dynamic movements
  • built into cool down to aid muscle relaxation & return muscles to pre-exercise length

  
  

  e.g dancer doing butterfly stretch to loosen hip joints
• Static Active Stretching


  a performer moves their joint into its fully stretched position themselves without any assistance or external force

  e.g hamstring stretch
• Static Passive Stretching


  a performer moves the joint just past the point of resistance with the assistance of a partner/equipment

  e.g gravity & the floor aiding a dancer into the splits
• Isometric Stretching

  • a performer isometrically contracts the muscle whilst holding a stretched position
  • should be held for 7-20s & followed by relaxing for at least 20s
  • creates a greater stretch to already extended muscle groups
  • carries a high risk of damaging tendons & connective tissue

  e.g doing the plank
• 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 & take part in ballistic or explosive activities (martial arts)
  • improves subsequent speed & power
  • greater risk of injury

  
  

  e.g explosive arm swings
• Proprioceptive Neuromuscular Facilitation (PNF) Stretching

  • performer completes a static passive stretch, isometrically contracts the agonist & then stretches further
  • aims to desensitise the stretch-reflex to increase the range of motion about a joint
  • PNF stretching is often used in rehabilitation programmes
  • must be performed by trained individuals or injury can occur

  e.g PNF chest stretch
• Dynamic Stretching

  • involves taking a joint through its full range of motion with control over the entry & exit of the stretch
  • more controlled form of ballistic stretching that doesn't go to the extreme end point of motion
  • performed in sets of 8-12 reps, as part of a warm up

  e.g walking lunges
• Flexibility Training Physiological Adaptations

  • muscle & connective tissue
• Muscle & Connective Tissue Adaptations

  • increased resting length, increases range of motion about a joint
  • increased elasticity, increases stretch of the agonist, decreases inhibition from the agonist
  • improved posture & alignment
  • decreased risk of injury during dynamic movements