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Flexibility - Coggle Diagram
Flexibility
Types of training
Static stretching - Lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 secs, repeated 3-6 times. safe, simple, increases ROM
Isometric training - isometrically contracting the muscle, holding a stretched position, with assistance, performer moves to a static position and isometrically contract the muscle for 7-20 secs. this overcomes the stretch reflex, develops strength in the tensed muscle.
Proprioceptive neuromuscular facilitation - aims to densities the stretch reflex to increase the ROM about a joint. follows 3 steps:
- static with assistance from a partner a limb is moved beyond point of resistance and held.
- contact - agonist muscle isometrically contracts against resistance
- relax - the muscle relaxes and the limb can be moved further.
repeated 3 times , the muscle spindles adapt to increased length and delay stretch reflex . should be done during a cool down, can be uncomfortable for those with low flexibility
Ballistic training - swinging and bouncing eg leg kicks. These exercised use momentum to force the joint through its extreme ROM. bouncing lengthens muscles and used as springs. should be used with those already flexible, risk of injury, can cause tissue to tighten
Dynamic stretching -taking joint through its full ROM with control over the entry and exit of stretch. more controlled that does not go to extreme point of motion. Less risk of injury
Factors affecting
Type of joint - ball and socket joint have a greater ROM than hinge, the size and shape of joints can limit ROM
Elasticity of connective tissue - the greater length and elacisity of surrounding, muscles tendons and ligaments, the greater ROM , the greater length, the greater distance before stretch reflex
Gender - females are generally more flexible they have higher levels of oestrogen and relaxin, the hormones responsible for muscle and tissue elasisty
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types of flexibility
static flexibility - range of movement around a joint without reference to speed of movement. maximal extent of muscle and connective tissue lengthening. eg holding hamstring stretch or dancer holding an arabesque. can be shown actively ( completing voluntary contraction) or passively ( assisted by partner to move joint beyond point of resistance)
Dynamic flexibility - range of motion around a joint with reference to speed of movement. eg swimmer performing explosive arm circles before entering water.
Tests
Goniometry - 360 degree protractor used to measure ROM at any joint. the head is placed on axis of rotation, the arms extend along the articulating bones. angle taken to the full ROM position. pos - VALID, ACCURATE, ANY JOINT. Neg - difficult to locate axis of rotation, training required
Sit and reach test
sit+ reach box placed against wall, straight legs and feet against box, as they reach forward at full stretch, half for 3 secs and measured on the box.
Pos - easy, cheap, standardised data for comparison
Neg - measures flexibility in lower back and hamstring only, must be warmed up
Adaptations
Increased resting length - increased ROM , muscle spindles adapt to the increased length.
increased elasticity - increased potential for static and dynamic flexibility. Decreases inhibition from the antagonist. increased stretch of antagonist
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