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Understanding Flexibility and Its Influencing Factors

Nov 20, 2024

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.