Flexibility

• What is static flexibility?

  Range of motion about a joint

  The max extent of muscle + connective tissue movement without reference to speed
• Positions requiring static stretches

  • Dancer holding arabesque
  • Gymnast holding split balance on beam
• What is static active flexibility?

  1. Performer completing a voluntary contraction to move joint just beyond resistance

  Requires strength of opposing muscle group to hold limb in position
• What is dynamic flexibility?

  The range of motion about a joint with reference to speed of movement
• Dynamic flexibility

  Muscles and connective tissues' resistance to movement
• Situations requiring explosive strength and power(dynamic flexibility)

  • Javelin thrower's shoulder
  • Dancer doing split leap at hip
• Explain how joint types effect flexibility?

  Ball and socket joints have greater range of motion than hinge joints.

  Size and shape of joints and articulating bones can limit range of motion
• Explain how Muscle, tendon and ligament length and elasticity effect flexibility

  • Increased length and elasticity increases range of motion
  • Increased elasticity increases range of motion about a joint
  • Increased length increases distance before stretch reflex is initiated
• Explain how gender and age effect flexibility

  • Females generally more flexible than males due to higher levels of oestrogen and relaxin
  • Flexibility greatest in childhood and declines with age due to loss of elasticity
• Sit and reach test

  1. Participant removes shoes, sits with straight legs and feet flat against box, slowly moves forward and reaches as far along box as possible

  2. Position held for 2 seconds

  3. Best score of 3 attempts recorded
• Sit and reach test

  • Easy to administer
  • Cheap and accessible equipment
  • Provides standardised data for comparison
• Sit and reach test

  • Only measures flexibility of back and hamstrings, not joint or movement specific
• Goniometer


  1. 360° protractor with 2 extending arms used to measure range of motion at any joint in any plane of movement

  2. Head placed on axis of rotation and arms extended on articulating bones

  3. Difference in joint angle taken from starting to full range of motion
• Goniometer


  • Objective, valid and accurate measure
  • Sport specific as can measure any joint in any plane of movement

  
  

  • Difficult to locate axis of rotation
  • Requires training to get accurate measure
• Static stretching


  1. Involves lengthening muscle and connective tissue just beyond point of resistance for 10-30 seconds

  2. Approx 5-6 seconds rest allowing connective tissues to lengthen

  3. Repeat 3-6 times
• Pros and cons of static stretching

  • Safest and simplest method
  • Effective in increasing range of motion
  • Good for maintaining flexibility, used in cool downs

  
  

  • Adaptations are slow
  • Should avoid in warm ups as it fails to prepare muscles for dynamic movements
• What is static active stretching

  Performer moves joint into fully stretched position themselves unassisted, contracts agonist muscle to hold position which stretches antagonist pair, hold for 10-30 seconds

  eg. yoga movements, chest/hamstring stretch
• What is static passive stretching?

  Performer moves joint just beyond point of resistance with assistance (partner, apparatus or gravity), hold for 10-30 seconds
• Proprioceptive neuromuscular facilitation2)process

  1. Aim to desensitise the stretch reflex, performer completes static passive stretch, isometrically contracts agonist, relaxes, then stretches further

  2. Static assistance, limb moved past point of resistance and held, contract agonist isometrically for 6-10 seconds, relax and limb can be moved further, repeat 3 times
• Proprioceptive neuromuscular facilitationpros/cons


  • Effective and shows fastest gains
  • Aids muscle relaxation
  • Used in cool down to maintain ROM

  
  

  • May cause decrease in speed/power
  • Uncomfortable and more complex
• What is dynamic stretching?

  Involves taking a joint through its full range of motion with control over entry and exit of stretch

  eg walking lunge
• Explain dynamic stretching

  • More controlled version of ballistic stretching
  • Prepares connective tissues for dynamic movement
  • Performed as part of warm up to improve speed and power- sets of 8-12
• Ballistic stretching


  Use of momentum to move a joint forcibly through its extreme end point of resistance, fast swinging or bouncing movement
• Ballistic stretching


  • Prepares muscles and connective tissues for rapid movements, improves speed and power
  • Greater risk of injury
  • Insufficient time for tissues to adapt to stretch, can cause tightening by repeatedly activating stretch reflex
• What is isometric stretching?

  Performer isometrically contracts muscles while holding stretched position with assistance (static passive stretch) for 7-20 seconds then relax for 20 seconds
• Pros/cons of isometric stretching

  • Overcomes stretch reflex and creates greater stretch in resting and already stretched fibres
  • Fast and effective in increasing static flexibility whilst decreasing associated pain
  • Develops strength in tensed muscles

  
  

  • Higher risk of damage to tendons and connective tissues
  • Not used by under 16s
  • Limited to 36 hours
• Adaptations from stretching


  • Increased resting muscle length increases range of motion
  • Muscle spindles adapt to increased length reducing stretch reflex stimulus
  • Increased elasticity
  • Potential for increased static and dynamic flexibility
  • Inhibition from antagonist and increased stretch of agonist
  • Increased distance and efficiency for muscles to create force at speed
  • Decreased risk of injury
  • Improved posture and alignment
• What is flexibility

  the range of motion about a joint
• What is static passive flexibility?

  Assisted by partner or aid to move joint just beyond resistance