| 03. |
Physiological
basis of flexibility |
|
a.
Stretch (myotic) reflex |
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The myotic reflex is a
direct result of stimulation of the muscle spindle, which sends
information to the central nervous system concerning the degree of
stretch upon the involved muscle and the exact number of motor units
needed to contract in order to overcome stretch. When a muscle is
ballistically stretched, it responds with a contraction whose amount and
rate vary directly with those of the causative stretch. When a muscle is
statically stretched, this reflex is inhibited. This inhibition is
initiated by the Golgi Tendon Organ, as a protective mechanism to avoid
injury. |
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b.
Reciprocal inhibition |
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This is a neuromuscular
function that inhibits (relaxes) one set of muscles when the antagonist
(opposing muscles) are contracting (proprioceptive neuromuscular
facilitation--P.N.F--is based on this function). When this mechanism
dysfunctions, with both agonists and antagonists contracting
simultaneously a muscle strain (torn fibers and spasm) result. |
| 04. |
Specificity
of flexibility |
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a. Flexibility varies
considerably between the different joints of the body. |
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b. Flexibility varies
considerably between articulations within the same joint (articulations
are the different movements of the joint: flexion, extension, adduction,
abduction, rotation). |
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c. Continuous
participation in a particular activity will result in a unique pattern
of flexibility, due to the mechanics of joint and tissue stress inherent
in the activity. In other words, most goalies or most defenders (etc.)
will tend to be flexible in the same ways. |
| 05. |
Factors
affecting flexibility |
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Age -- decrease in
the extensibility of soft tissue with aging is related to diminished
range of movement as we grow older, independent of gender (decrease in
flexibility can be significantly slowed down if we keep active). |
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Gender -- females
exhibit a greater range of movement, independent of age. |
|
Activity -- active
individuals exhibit a greater range of movement than sedentary
individuals (so keep active!). Also, inactivity is strongly associated
with increased adipose tissue which decreases flexibility. |
|
Internal Tissue
Temperature -- changes in internal muscular temperature may increase
or decrease the range of motion by as much as 20 percent (so always "warm-up"
first!). |
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Heredity --
appears to be joint specific (this notion needs more scientific proof,
however). |
|
Injury -- scar
tissue resulting from injury hinders the range of motion in a joint. |
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Pain -- as pain
increases, muscle spasm results and, therefore, flexibility is
decreased. * Strength training does not decrease flexibility unless you
do the exercise unproperly and not in the full range of motion. |
| 06. |
Benefits
of flexibility |
|
a. Maintenance of range of
motion prevents or relieves joint pain which accompany aging. |
|
b. A greater range of
motion prevents injury and saves energy. |
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c. Flexibility permits
ease and grace in movement. |
| 07 |
Dangers
of Excessive Flexibility |
|
Hypermobility
has been shown to predispose an individual to a number of
musculoskeletal injuries. Therefore, it is imperative that adequate
muscular strength be developed in conjunction with flexibility. |
| 08. |
Methods
and Guidelines for Soccer Flexibility |
| |
a.
Types of Stretching Exercises |
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1. Static or
slow-sustained stretching -- a steady position which elongates, muscles,
tendons, ligaments, and fasciae. |
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2. Dynamic or
ballistic stretching -- a bobbing, bouncing movement, involving muscular
contraction, which moves into and out of an elongated position. |
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3. Proprioceptive
neuromuscular facilitation (P.N.F.) a maximal contraction of the muscles
to be stretched followed by relaxation of that same muscle and
progressive stretching of it. The maximal isometric contraction helps in
the relaxation of the muscle to be stretched which allows for more
lengthening of the muscle. While the P.N.F. is believed to be the most
effective flexibility development method, its drawbacks are a need of a
helper, a longer period of time, and a higher degree of pain for
success. |
|
b.
Implementation of Flexibility Training for Soccer |
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1. Static
stretching is preferable to ballistic (dynamic) stretching because: |
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a. In ballistic
movement, there is a danger of exceeding the extensibility limits of
involved tissue, thereby causing injury. |
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b. Static
stretching promotes muscle relaxation by reducing sensory activity and
muscle spindle tension. |
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c. Ballistic
stretching tends to elicit pain and soreness both during and after
exercise. |
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d. Static
stretching is just as effective as ballistic stretching in producing
gains in range of motion. |
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e. Ballistic
stretching elicits the stretch reflex, which contracts the muscle. SO
DON'T BOUNCE--JUST "HANG" AND RELAX IN A STRETCHED POSITION. |
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2. It is generally
recommended that each flexibility exercise be repeated four to six times
and that the stretched position be held at least 10 seconds and no
longer than 60 seconds. For maximum results flexibility exercises should
be held daily for six to eight weeks at the initial stage of a
flexibility program. A certain level of achieved flexibility may be
maintained with as little as two or three weekly sessions using three to
four repetitions of 10-30 seconds each. Stretching regimes designed to
enhance specific movement patterns should be comprises of similar
movement patterns. In order words, stretch the muscles in the position
you will be performing and stressing them. |
