Karteikarten
Flexibility training
Karten in diesem Stapel (24)
- 1Static flexibility= the range of motion about a joint without reference to speed of movement
e.g. holding hamstring stretch
active - voluntary contraction to move joint just beyond range of movement
passive - assistance - 2Dynamic flexibility= range of motion about a joint with reference to speed of movement
- 3FACTORS AFFECTING FLEXIBILITY-
- 4Type of jointball and socket joint greater ROM than condyloid
size and shape of bones - 5Length and elasticity of surrounding connective tissuegreater length and elasticity of surrounding muscles, tendons and ligaments = greater ROM
greater length = greater distance before stretch reflex is inhibited (prevents further ROM)
greater elasticity = greater ROM possible - 6Genderfemales generally more flxible
higher levels of oestrogen and relaxin - 7Agedeclines with age
loss of elasticity in connective tissues - 8EVALUATION-
- 9Goniometry360 degree protractor
difference in starting angle and full ROM calculated - 10~ advantagesobjective
accurate
any joint
sport-specific - 11~ disadvantagesdifficult to locate axis of rotation
training required for accurate measure - 12Sit and reach testtest box placed against wall
straight legs at full stretch - 13~ advantageseasy
cheap
standardised data score - 14~ disadvanatgesonly lower back and hamstrings
not joint-specific
need to warm up and hold position for 2 secs - 15TRAININGMaintenance stretching = part of warm-up to maintain ROM and prepare for exercise
Developmental stretching = designed to improve ROM at joint - 16Static stretchinglengthening a muscle and connective tissue just beyond point of resistance
intensity: hold 10-30 seconds - stretch reflex subsides 5-6 s so connective tissues lengthened
duration: 3-6 times
active = fully stretched position without assistance
passive = partner/ apparatus aids stretch
safe and simple
slow adaptations
cool-down to aid muscle relaxation and return to length
not warm-up as doesn't prepare for dynamic movements - 17Isometric stretchingovercomes stretch reflex creating greater stretch
isometrically contracting muscles while holding stretch
static passive stretch 7-20 secs (resisting opposing force), relax 20 secs then repeat
high risk of damaging tendons and connective tissues
limit to 1 hr in 36 hrs
fast + effective
increases passive + decreases pain
develops strength in tensed muscles > active - 18Proprioceptive neuromuscular facilitation (PNF)to desensitise stretch reflex
static passive stretch, isometrically contracts against agonist (6-10s) , relaxes, can stretch further
over time muscle spindles (sensory receptors detecting stretch) adapt to increase in length delaying stretch reflex
effective + faster
aids muscle realaxation - 19Dynamic stretchingtaking joint through its full ROM with control over entry and exit stretch
e.g. walking lunges, arm circles
more controlled form of ballistic stretching
less risk of injury while preparing connective tissues for dynamic movement
in sets of 8-12 reps as part of warm up - improves subsequent speed and power - 20Ballistic stretchingswinging/ bouncing movements to create momentum to force the joint through its extreme ROM
dynamic movements e.g. arm/ leg swings
should only be used if already flexible
prepares muscles and connective tissues for rapid movement + can increase speed and power
risk of injury
not enough time in stretched position to adapt - may cause them to tighten activating stretch reflex - 21ADAPTATIONS3-6 times a week
6 weeks - 22Increased resting lengthincreased ROM around joint
muscle spindles adapt to increased length, reducing stretch reflex stimulus - 23Increased elasticityincreased potential for static and dynamic flexibility
decreased inhibition form antagonist
increased stretch of antagonist - 24Overall effectsincreased ROM about a joint
increased distance and efficiency of muscles to create force at speed
decreased risk of injury
increased posture and alignment
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- Beschreibung
- - PE (Exercise physiology) Karteikarten am Flexibility training, erstellt von Emily H am 14/04/2019.
- Erstellt von
- Emily H
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