Flexibility

1
Flexibility
'the inverse of stiffness'
'the ability to move a body joint though its
normal full range of movement'
2
Flexibility and it's Types

• There are two main types of flexibility
• Dynamic flexibility
• Dynamic flexibility (also called kinetic
  flexibility) is the ability to perform dynamic
  movements of the muscles to bring a limb through
  its full range of motion in the joints.
• Static flexibility
• Static-active flexibility
• Static-active flexibility (also called active
  flexibility) is the ability to assume and
  maintain extended positions using only the
  tension of the agonists while the antagonists are
  being stretched. For example, lifting the leg and
  keeping it high without any external support
  (other than from your own leg muscles).
• Static-passive flexibility
• Static-passive flexibility (also called passive
  flexibility) is the ability to assume extended
  positions and then maintain them using only your
  weight, the support of your limbs, or some other
  apparatus like a chair or other apparatus. The
  ability to maintain the position does not come
  solely from your muscles, as it does with
  static-active flexibility. Being able to perform
  the splits is an example of static-passive
  flexibility.

3
Tests

• Sit and Reach test is the most used flexibility
  test. But how do you do it?
• Place feet against flat edge, legs straight and
  knees locked.
• Reach high, then stretch far past toes as
  possible.
• This should be held for at least 2 seconds, and
  score recorded. Then relax.
• Advantages of the test
• The industry standard to test trunk and hamstring
  flexibility
• Easy to use with great accuracy
• Easily visible markings in inches and centimetres
  measure your level of flexibility
• Simple to set up (For example. A school bench and
  metre ruler can be used)
• Disadvantages of the test
• Variation in arms and legs.
• More biased towards gymnastics and dancers then
  other sporting performers
• Other tests include the use of goniometers, which
  often looks like large protractors, to measure
  the angle at various joints.

4
Types of Training

• Flexibility training can be broken down into 3
  categories
• Static stretches traditional type, which are
  part of a warm-up routine. Within this activity
• active stretches ones in which the muscles
  create the force for the movement
• and passive stretches ones in which the body
  is moved by an external agent, such as a partner,
  devise or gravity. These stretches are more
  affective when developing flexibility than active
  stretching because of two reasons
• The stretch is not dependant on the force
  produced by the prime mover, which could be a
  limiting factor
• With the whole area relaxed, there is likely to
  be a greater range of movement
• Ballistic Stretches involves dynamic movements,
  such as arm or leg swings. These movements often
  mimic those used in sport if done in a safe and
  progressive manner so should not be discounted.
  Activities requiring a large degree of
  flexibility, such as dancers, often use this
  method effectively and safely.
• Proprioceptive Neuromuscular Facilitation (PNF)
  complex theory of stretching that many that many
  think is the most effective form of flexibility
  training. Uses the principle of reciprocal
  innovation to allow the muscle to relax and
  stretch further.

5
Adaptations

• The main adaptations that will occur are
• Increase in the length of the muscle and
  connective tissues (ligaments and tendons).
• An elastic change, where the change is only
  temporary, for example, after a warm-up.
• The plastic change, where the change in length is
  permanent after long period of sustained
  stretching.
• These adaptations are beneficial to the
  performers, as they allow the muscles to work
  more efficiently throughout the sports skill.

6
Energy Systems used

• Aerobic system
• Is where O2 is available and used.
• Used when duration of the activity is beyond 120
  seconds.
• Energy supplied by Muscle Glycogen and Fatty
  Acids.
• The result of muscle contraction produces ATP.
  Actively contracting muscles obtain ATP from
  glucose stored in the blood stream and the
  breakdown of glycogen stored in the muscles.
• Exercise for longer periods of time requires the
  complete oxidation of carbohydrates or free fatty
  acids in the mitochondria. The carbohydrate store
  will last approx. 90 minutes and the free fatty
  store will last several days.

The following graph shows how the energy systems
contribute to the manufacture of ATP over time
when exercising at 100 effort. The thresholds
(T) indicate the point at which the energy system
is exhausted - training will improve the
thresholds times.