FLEXIBILITY

DEFINITION

WHAT DO YOU THINK?

THE RANGE OF MOVEMENT POSSIBLE AROUND A SPECIFIC JOINT OR SERIES OF ARTICULATIONS

TYPES OF FLEXIBILITY

• • Static flexibility the range of movement about a joint Dynamic flexibility use a range of joint movement in the performance of a physical activity at either normal or rapid speed.

– the ability to

GIVE EXAMPLES OF

STATIC FLEXIBILITY Holding a handstand in Gymnastics Supporting the bar at the end of a Weight lift DYNAMIC FELXIBILITY Kicking a ball – Football / Rugby Throwing the javelin in Athletics

However there area actually 2 types of Static Flexibility: Static Active Flexibility – this refers to the ability to stretch an agonist muscle using only the tension in the agonist muscle.

Examples: Holding one leg out in front of you as high as possible Static Passive Flexibility - the ability to hold a stretch and using the body weight or some other force Examples: Holding an leg out in front of you but resting it on a chair

FACTORS AFFECTING FELXIBILITY

• • • • • • • • The type of joint The length and elasticity of muscle tissue The length of tendons and ligaments The elasticity of the skin The temperature of all soft tissues Age Gender NB flexibility is very sport specific and a performer may be very flexible in some areas and not others. Give examples from your sports.

• EVALUATING FLEXIBILITY

FLEXIBILITY TESTS

in the diagrams, the red arrow shows the distance measured to

assess flexibility

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Flexibility testing

• Sit and reach test • Describe the test, how is it evaluated.

Flexibility training

• • • • • • • 1. static stretching 2. ballistic stretching 3. PNF- Proprioceptive neuromuscular facilitation Applying FIT. F= two to three times per week I = mild tension T = hold each stretch for 10 to 30 secs, repeat three to five times

Activity

Using the cut outs place the correct Definitions into the correct categories: Static/Passive Ballistic PNF STRETCHES

Static and Passive stretching • • • • Normally completed as a warm up, these include both active and passive stretching Active stretches Ones in which the performer creates the force by applying the agonist to stretch the antagonist.

Passive stretches are where a training partner/ external force, works the joint, muscle group to the end of its range of movement.

Passive stretches are thought to be more beneficial as the whole area is relaxed.

Ballistic Stretching • • • • Involves dynamic movements, arm or leg swings Closely mimics sporting activities, but can cause injury because the performer is working near the end of the range of movement.

Problem- it causes the stretch reflex to operate and therefore restricts movement Popular with gymnasts and dancers

PNF stretching • • • Uses the principle of reciprocal innovation to allow the muscle to relax and therefore stretch further.

During the stretch the agonist contracts, the antagonist is made to relax through a process where the nerve stimulation to the muscle is automatically inhibited allowing the muscle to stretch further.

A muscle is stretched to its maximum and then made to perform an isometric contraction before stretching again.