Download Mobility Training A - Level - rcs-pe

A Level Case Study
Dynamic Mobility drills are designed to
warm-up, stretch out and keep the body
moving, providing a slick transition from rest
to high energy activity
The purpose of mobility training is to
improve the range of movement over which
muscles can act and joints can operate.
Factors Affecting Mobility
* The type of joint (some joints aren’t meant to
be flexible).
Joint Types
pivot
saddle
Ball and
socket
hinge
gliding
•The internal resistance within a joint.
•The shape of the articulating surfaces
•The arrangement and tension of the muscles.
Muscle tissue that is scarred due to a previous
injury is not very elastic.
•The strength and tension of ligaments.
Ligaments do not stretch much and tendons
should not stretch at all.
•The elasticity of the skin. Skin does have
some degree of elasticity but not much.
•The apposition of soft parts such as
bursae(fluid filled sacs) and menisci(extra
layers of fibrocartilage which are non synovial
but found inside the joint capsule).
•The temperature of the joint and associated
tissues. Joints and muscles offer better
flexibility at body temperatures that are 1 to 2
degrees higher than normal.
How does mobility training work?
The stress-overload principle is applied in the
same way as other types of training., only now
the biological response is to make a muscle
capable of operating more efficiently over a
larger range of joint movement.
This happens by inhibiting the stretch reflex and by
forcing the contraction processes to operate in
conditions of full stretch, thereby bringing into play
more contractile fibres.
It has been found that mobility training is best
undertaken at the end of an anaerobic session, during
cool down. This is because the muscular system is
usually more relaxed at this time, with muscle
temperatures slightly higher than during the warm up
phase of training.
It has also been found that power training is less
effective if performed after extensive mobility
training.
Categories of Mobility Training
*Active stretching
*Passive (or relaxed ) stretching
Both of the above fall into the category of static or
isometric stretching
*Dynamic stretching
*Ballistic stretching
*PNF stretching
Active Stretching
These exercises attempt to move joints into as
full a range as possible by the action of the
agonists and the relaxation of the antagonists.
The exercise is done slowly without jerking, or
using body weight or a partner to extend the range
of movement.In these exercises the joint is moved
beyond it’s point of resistance and held for 8-10
seconds. This is achieved by muscle action only.
Passive Stretching
In this method a partner forces the performer to
stretch the joint.
Again slow careful movements are required, but
now by relaxation of all muscles. An increase in
joint movement is achieved by a partner assisting
or the sportsperson pulling him/herself into
extended positions. Again the end position is held.
Dynamic Stretching
Training programmes now
use dynamic flexible
warm-ups. Activities such
as walks, runs, skips,
lunges(as shown here) and
shoulder and hip mobility
movements are examples
of Dynamic stretching
The importance of correct technique is vital to ensure
core stability, avoiding over-extension and
establishing the correct mechanics of motion.
Ballistic Stretching
This kinetic form of exercise uses momentum to
move a body part at the joint.
Exercises such as
arm swinging,
bouncing, twisting
and turning are
ballistic moves.
P.N.F Stretching
(Proprioceptive Neuromuscular Facilitation
In this method a muscle or muscle group is
stretched, followed by an active contraction of the
same muscle or muscle group against a partner’s
resistance. This contraction is held for a few
seconds and is then followed by a further passive
stretch.
The contract-reflex stretching of muscle or
muscle groups is called proprioceptive
neuromuscular facilitation or the PNF method.
The aim of PNF is to toughen up or inhibit
proprioceptors such as muscle spindles and golgi
tendons, in the relaxation of muscle tissue.
These sensory structures relay impulses that both
bring about a reflex that both inhibits the action
of the agonists and excites contraction of the
antagonists. This is primarily a protective
function
This inhibition allows the stretch to be greater
and less painful.
Physiological Adaptations that can take place as a
result of a structured flexibility programme
Muscle fibres retain elasticity by reducing the cross
linkages caused by the collagen fibres.Tendon and
muscle sheaths become less stiff.
It increases the tensile strength of ligaments and tendons.
It achieves this by releasing a growth hormone that
stimulates the synthesis of tissue protein.
It increases the ability to synthesise proteins that
help to maintain muscle mass, thus reducing muscle
atrophy.
Inactivity can lead to a reduction in calcium
deposition, which are responsible for the hardness
of the bones and joints e.g Osteoperosis.
The muscles remain hydrated and slow down the
loss of lubricants between connective tissue,
preventing the formation of adhesions.
It reduces the loss of flexibility due to scar
tissue after injury.
It increases the range of motion around a joint.
Reduce the effects of ageing !