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 – the ability to
use a range of joint movement in
the performance of a physical
activity at either normal or rapid
speed.
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
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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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3/12/2016
Flexibility testing
• Sit and reach test
• Describe the test, how is it evaluated.
Flexibility training
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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.