flexibility

flexibility

1. types of flexibility training

   • static
     • Definition: lengthening muscle and connective tissue just beyond resistance
       • hold for 10 seconds
       • repeat 3-6 times
   • ballistic
     • swinging or bouncing movement, using momentum to force joint through a range of movement.
     • bouncing causes muscle to lengthen making them more springy.
     • increased risk of injury
     • only use if already flexible
     • muscles prepared for rapid movement but it can cause tightening.
   • PNF
     • proprioceptive neuromuscular facilitation.
     • desensitise stretch reflex
     • 3 steps
       • 1.static, limb pulledpast point of resistance and held.
       • 2. contract, agonist isometrically contracts against resistance for 6-10 seconds.
       • 3. relax, muscle relaxes and limb moved further and stretch
     • repeat 3 times
     • effective and fast gains.
     • used during a cool down
     • increases range of movement.
     • uncomfortable.
   • dynamic
     • taking joint through range of movement.
     • controlled entry and exit
     • e.g. walking lunges
     • less likely to injure
     • more controlled than ballistic
     • can improve power if done in war-up.
   • isometric
     • Isometric stretching is a distinct type of static stretching (that is, involving no motion) which aims at increasing someone’s flexibility by executing isometric contractions of the stretched muscles.
     • holding stretched position
     • hold for 7-10 seconds
     • overcomes stretch reflex
     • fast and effective.
     • increased risk of damaging tendons for under 16 year olds.
     • only do it once every 36 hours

2. Factors affecting it

   • Gender: females more flexible due to oestrogen and relaxin.
   • Age: flexibility decreases with age and so does elasticity in connective tissues.
   • muscle bulk:muscle mass may get in the way of some athletes perfroming certain ranges of movement.
   • proprioceptors

3. tests

   • sit and reach
     • Hold for 2 seconds, 3 attempts, best score taken
       • advantages: quick, cheap, standardised, lots can do it at once.
       • disadvantages: not joint specific, only hip
   • Goniometry
     • measuring angle of joint/ range of motion with long protractor
       • head placed on joint, arms on articulating bond. measurement taken at full range of movement.
         • advantages: more accurate, joint specific, cheap.
         • disadvantages: hard to find centre of joint, need to be trained to take accurate measurement.

4. FITT OVERLOAD:

   • 2-6 x per week
   • taking limb beyond point of resistance.
   • 10-15 min session- hold for 10-30 seconds
   • dependant on activity (static/dynamic/PNF/ballistic/isometric)