Flexibility

The range of motion around a joint or a series of joints

Flexibility is sport specific (e.g. rugby player needs less flexibility than a gymnast)

Two types of flexibility:StaticDynamic

Static Flexibility- ROM around joint without taking into account speed of movement (e.g. Hamstring stretch)

Dynamic Flexibility- ROM which takes into account speed of movement (e.g. lunges)

Flexibility

The Importance of Flexibility

Reduced risk of injury

Improved Posture

Reduction of DOMS

Improved ROM

Increased ROM for applying force (power)

Type of Joint- Ball and socket has full ROM

Gender- Females more flexible than males

Age- Flexibility greatest in childhood

Muscle Mass- excess muscle restricts ROM

Muscle Length- muscle spindles activation point before the stretch reflex is initiated

Flexibility is joint-specific so there isn't one single test to measure it.

Specific tests for specific joints are used

Sit & Reach Test

Used to measure hip and lower back flexibility

Reaching up and pushing ruler up a box whilst sitting down and legs locked

The final position should be held for 2-3 seconds

Goniometry

uses double-armed goniometer to measure number of degrees from a neutral starting position

Place the centre of the meter on over the joint being measured

Have the subject move the limb into desired position until they reach first point of resistance.

Move the arm of the meter to correspond with the moved limb

Static

Ballistic

Dynamic

PNF

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The Importance of Flexibility

Factors Affecting Flexibility

Measuring Flexibility

Flexibility Training