Lecture Notes: Types of and Factors Affecting Flexibility

Key Definitions

• Static Stretching

  • Range of movement at a joint when you get into a stretch position without movement occurring.
  • Classic example is holding a stretch position still.

• Static Active Stretching

  • Actively stretching yourself by contracting the agonist to stretch the antagonist.
  • Example: Contracting biceps stretches triceps; contracting quadriceps stretches hamstrings.

• Static Passive Stretching

  • Taking a passive role in the stretch with assistance from someone else or using an object.
  • No muscle contraction by self; could use therabands or a partner to stretch a muscle.

• Dynamic Stretching

  • Range of movement at a joint while movement occurs.
  • Example: Arm circles by swimmers to improve flexibility dynamically.

Factors Affecting Flexibility

• Joint Type

  • Ball and socket joints (shoulders, hips) have a greater range of motion than hinge joints (knees, ankles).

• Surrounding Tissue Elasticity

  • Includes muscles, ligaments, and tendons.
  • More elasticity increases range of motion.

• Gender

  • Females are generally more flexible than males due to hormones like estrogen, relaxing, and luteinizing hormone.
  • These hormones increase elasticity, especially during pregnancy.

• Age

  • Flexibility is highest in childhood and declines with age.
  • Decline due to reduction in elasticity of connective tissue.

Summary

• Flexibility is influenced by joint types, tissue elasticity, gender, and age.
• Understanding these factors can help improve flexibility training practices.