PE FLEXIBILITY

Created by: Elle99
Created on: 27-09-17 11:29

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Flexibility
- Definition
  - the range of motion around a joint or series of joints
  - static flexibility
    - Still position
    - active
      - Themselves move joint to POR
    - passive
      - move joint to POR with assistance
  - Dynamic
    - ROM at moving at speed
- Test
  - sit and reach test
    - puts feet against front of box, straight legs, lean forward to reach, half for 2 sec
      - score can be read from box
      - adaptations
        increased resting length of muscle and connective tissue
        increased ROM: Muscle spindles adapt to new resting length
        delays stretch reflex= muscle can stretch further before contraction
        
        overall
        increased elasticity of the muscle and soft tissue
        increased stretch of antagonist before stretch reflex allowing more forceful contraction of agonist
        decreased inhibition of antagonist
        
        increased distance and efficiency of muscles to create force at speed
        
        decreased risk of injury
        
        improved posture
        
        increased elasticity of the muscle and soft tissue
        increased stretch of antagonist before stretch reflex allowing more forceful contraction of agonist
        decreased inhibition of antagonist
    - advanatges
      - equipment cheap
      - test easy to administer
      - standardised tables available to compare
    - disadvntages
      - limited use; only measures static flex in lover back and hip
      - no other joints measured
      - mist warm up and careful not to be dynamic = dangerous
  - Goniometry
    - double armed ruler, to measure angle from neutral starting position to full ROM
      - disadvantage
        difficult to locate joint centre
        
        invalid and unreliable if correct procedure not followed
      - training
        static
        F: 2-6 times
        I: varies from mild to extreme
        T: hold 10-30+secs repeat 3-6
        
        dynamic
        F:2-6 times
        I: varies from mild to extreme
        T: repeat 6-10 times
        
        session last 10-15 mins
    - advantages
      - measure any place or joint
      - as long as accurate technique, valid and reliable result
- factors
  - type of joint
    - ball and socket greater ROM
      - size and shape of joint and articulating bones limit or aid ROM
  - Length and elasticity of surrounding connective tissue
    - greater length elasticity= greater ROM
      - greater length, greater distance before stretch reflex is initiated
      - greater elasticity, greater ROM
  - gender
    - females more flexible than men
      - females higher levels of oestrogen and relaxin
  - age
    - greatest in childhood and declines with age
    - loss of elasticity in connective tissue
- Training
  - static flexibility
    - static stretching
      - passive
        assissted
        
        up to 30 secs
      - active
        unassisted
        
        10 secs
      - lengthen muscle past POR
        advatanges
        safest/ simplest method
        
        effective to increase ROM
        
        aids muscle relaxation
        
        disadvanatges
        slowest method
        
        deceases speed and power work
        
        doesn't prepare muscles for dynamic movements
        
        limit to 20 secs
      - when
        for maintenance (maintain ROM)
        
        cool down
        
        muscles with poor ROM
    - isometric strethcing
      - isometrically contract muscle while holding
      - overcomes stretch reflex, creates greater stretch
      - passive stretch- isometric contact (7-20 secs)
      - advantages
        safest
        
        most effective at end of session
        
        better for joints with poor rom
        
        disadvantages
        slowest
        
        not prepared for dynamic and powerful rom in sport
        
        limit to 20 secs
    - PNF
      - assisted training using passive and isometric to inhibit stretch reflex
        3 steps
        static stretch- with assistance, limb moved past POR
        Contract- agonist contracts isometrically against resistance for 6-10secs
        Relax, Repeat3 times
        
        muscle spindles adapt to increase length, delay stretch reflex
        advantages
        quicker gains
        
        equal/better gains
        when
        for maintenance and development
        
        cool down
        
        appropriate for joints with poor rom
        
        aids muscle relaxtion
        
        disadvanatges
        require assistance
        
        more complex, time consuming
        
        greater discomfort and risks
  - dynamic flexibility
    - ballisitc
      - vigorous swimming, bouncing
      - use momentum to move a joint through its extreme ROM
      - advantages
        improves speed and power
        
        better suited to dynamic activities (martial arts)
        
        disadvantage
        limited increase muscle length
        
        doesn't allow adequate time for tissues to adapt to strecth
        
        creares muscle tension- difficult to stretch
        
        greater risk of injuty
        
        limited long term adaptations
        
        already flexibile
    - dynamic stretching
      - controlled movement (to take joint to the limit of ROM
        advantages
        less risk of injury as exit under control
        
        can be performed actively and passively
        disadvantage
        no muscle relaxation
        
        improves speed and power
        
        better improves dynamic flexibility
        when
        Good ROM
        
        WARM UP

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PE FLEXIBILITY

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