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03. |
Physiological basis of flexibility |
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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. |
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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!). |
|
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 |
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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 |
|
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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. |
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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. |
|
REFERENCES |
| Alter, M.J. (1988).
The science of stretching. Champaign, IL: Human Kinetics. |
| Allsen, P.E., Harrison, J.M., & Vance, B. (1989).
Fitness for life: An individualized approach. Dubuque, IA: Wm. C. Brown. |
| Corbin, C.B. & Noble, L. (1980). Flexibility--A major component of
physical fitness, JOPER, June, pp. 23-27. |
| Cornelius, L.W. (1981). Two
effective flexibility methods, Athletic Training, Spring, pp. 23-25. |
| Fahey, T.D., Insel, P.M., & Roth, W.T.
(1997). Fit & well: Core concepts and labs in physical fitness and wellness
(2nd ed.). Mountain View, CA: Mayfield. |
| Hoeger,
W.W.K., & Hoeger, S.A. (1995). Physical fitness & wellness:
A personalized program (4th ed.).
Englewood, CO: Morton. |
| Knott M., & Voss, P. (1985).
Proprioceptive neuromuscular facilitation (3rd ed.). New York, NY:
Harper & Row. |
| Nieman, D.C. (1990).
Fitness and sports medicine: An introduction. Palo Alto, CA:
Bull. |
| Prentice, W. (1994).
Fitness for college and life (4th ed.). St. Louis, MO: Mosby. |
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