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.

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).

pivot

hinge

gliding

Ball and socket

saddle

Joint Types

•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 elasticity of the skin. Skin does have some degree of elasticity but not much.

•The strength and tension of ligaments. Ligaments do not stretch much and tendons should not stretch at all.

•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.

Reduce the effects of ageing !

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.