Aveneu Park, Starling, Australia

Introduction body. Some have a greater range

Introduction

Definition of Flexibility

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Flexibility
is defined as the range of motion of a given joint or the ability of joints to
move freely. It also refers to the level of tissue extensibility that a muscle group possesses or the
degree of extension that the tissues capable of. Each joint and each group of
muscles in our body have a different level of flexibility or different range of
motion. Range of motion is the direction and distance of joints can move. There
is a possibility to have some joints and muscle groups which are mobile, which muscle
can able to lengthen and move freely, whereas some areas of body which are
tight, which muscles feel short and restricted.

 

Factors affecting Flexibility

1.     
Joint structure

There
are several types of joints in the human body. Some have a greater range of
motion than others whereas some joints are inflexible or tight.

2.     
Age & Gender

Females
tend to be more flexible than males because of the bone structure. This is
because the degradation of the fibrous connective tissue that takes place of
muscle fibres through fibrosis. ROM and flexibility also decreases when humans
getting older.

3.     
Connective Tissue

Tissues
such as tendons and fascia can limit the range of motion. Those deep
connective tissues differ in the ability to return their elasticity and
tendency. Connective tissues also lose water content and the collagen in tendons
and ligaments can become less flexible and thicker.

4.     
Muscle bulk

Big
muscles can affect the range of motion adversely. Bulky athletes may
difficult to complete certain stretches because their muscle mass gets in the
way. If exercises employ heavy weights, flexibility can also be increased mass
and reduced as muscle density.

5.     
Proprioceptors

Proprioceptors
are tiny sensors. Those sensors are located inside the muscle fibres which provide
information about muscle length, muscle tension and joint angle. Slow
stretching can ensure that reflex actions which do not help in increasing
flexibility or these sensors do not trigger spasms.

6.     
Temperature

A warmer temperature is more conducive to build flexibility. Joints and muscles
offer better flexibility at body temperatures that are 1 to 2 degrees higher
than normal temperature.
 

 

 

Ways to improve flexibility

1.     
Do static stretching
 

Static
stretching consists of the
lifter holding a joint in a stretched position for usually 10 to 30 seconds.
It allows the muscle slowly adapt to the new range of motion. It is also a
passive stretch which muscles are relaxed throughout the entire exercise and done in a sitting
or stationary position.
 

2.      Do
dynamic stretch

Dynamic stretching
should always be done before static stretching. It consists of movement of
the body through an increased range of motion by using body weight movements.
Dynamic stretching includes motion to exaggerate and mimic the movements of daily
motions and actual exercise.
 

3.      Get
a incorporate massage

Stretching and
training with full range of motion can work wonders with improving
flexibility. However, massage helps to break up knots in muscles and tissues
that restrict movement. . A standard massage can improve circulation to
the muscles, allowing them to repair any damage.
 

 

Results

Hip
Flexion

Active:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

115

114

117

115.33

Right

112

110

113

111.67

 

Passive:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

155

155

154

154.67

Right

147

148

148

147.67

 

Description

·        
The left hip is more flexible than right
hip in the active result, it is possible that left hip is used more due to left
hip is more flexible. The elasticity of tendon and joint for left hip are more flexible
than right hip.

·        
The left hip is more flexible than right
hip in the passive result, it is because there is a force assist to push to the
limit. The possible of left hip is more flexible when someone giving some force
to push to the limit.

 

 

Elbow Extension

Active:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

147

144

143

144.67

Right

150

154

153

152.33

 

Passive:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

154

155

154

154.33

Right

154

158

158

156.67

 

Description

·        
As a result, right hand is more flexible
than the left hand based on the average of both active and passive elbow
extension. The reason is right hand is the dominant hand so obviously right
hand is more used than left hand. Thus, the right hand will be more flexible as
shown in the result above.

 

 

Shoulder Flexion

Active:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

198

197

194

196.33

Right

206

207

208

207.00

 

Passive:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

216

216

220

217.33

Right

217

217

216

216.67

 

Description

·        
The right hand is more flexible in the active
whereas the left hand is slightly more flexible than the right hand in passive.
It is normal that right hand is more flexible since it is the dominant hand in
active result.

·        
There is a slightly difference where the
left hand is more flexible for passive. It is possible that left hand can be
more flexible due to someone helps in giving greater force than right hand for
pushing to the limit.

 

 

 

Shoulder Extension

Active:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

28

27

27

27.33

Right

43

40

43

42.00

 

Passive:

 

1st
Attempt

2nd
Attempt

3rd
Attempt

Average

Left

100

96

98

98.00

Right

98

98

100

98.67

     

Description

·        
Based on the result above, left hand is
more flexible than right hand in active and passive.

·        
Due to average result in active and passive,
we can conclude that right hand is the dominant hand.

 

 

Discussion

Based on the average results above,
we can conclude that passive will be more flexible because there is someone
assist to give force for pushing our joint to the full range of motion. Our
dominant arm and hip are more flexible to the non-dominant mostly in active
form. When both joint are not same level of flexibility, there is also some
possibility that non-dominant hand will have greater level of flexibility.
Thus, sometimes the result is different when the dominant arm or hip is less
flexible than non-dominant arm or hip. Hence, both arm and hip have different
elasticity. Due to the internal influence, it is not accurately show that
dominant side will be more flexible.

 

 

Conclusion

Different people have different levels of flexibility.
There are several internal influence and external influence that limits
flexibility. Different parts and types of joint also have their own
flexibility. As an athlete, we should search for effective and efficient ways
to improve our flexibility no matter what sports are we involved. We have to
stretch every day to make our joint more flexible so that we can achieve fully
extend to the maximum range of motion. Program such as F.I.T.T is a useful way
to plan in flexibility training to improve range of motion. As we all know, improve
flexibility is not a one-day task, set a realistic target to achieve and
perform it daily.

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