Page 19 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 2. FLEXIBILITY
2.1 INTRODUCTION
Flexibility is a topic that could have been included in the previous section, however we decided to summarize it in a more comprehensive way because of its complexity, breadth, and the great variety of views and opinions held by experts.
First of all, we need to understand that our objective is to benefit as much as possible from a greater range of motion in our everyday life as well as in the physical activity of our choice.
Proprioceptors (muscle spindles and Golgi tendon organs) play an important role in flexibility. Muscle spindles are stretch receptors within the muscle that can detect changes in muscle length. Golgi tendon organs are located within the tendons and are sensitive to changes in muscle tension. They then transmit this information to the central nervous system via sensory neurons and the information is processed by the brain to determine the position of different body parts.
The feedback provided by muscle spindles with regard to changes in muscle length plays a critical role in regulating muscle contraction by activating motor neurons through the stretch reflex (myotatic reflex) to protect the body from injury caused by overstretching and to maintain muscle tone. Golgi tendon organs when activated can inhibit muscle contraction (inverse myotatic reflex) causing the muscle to relax.
Genetics, hypermobility, joint hypermobility, gender, age, and imbalances in the musculoskeletal system can also directly impact flexibility.
Flexibility is of vital importance to us as athletes, since it helps us balance different muscular groups that are constantly being overused because of our physical activities, poor everyday posture, or previous injuries. A greater range of motion will improve physical performance and will help us reduce the risk of injury.
Certain types of flexibility can increase the flow of blood and nutrients to muscle tissue. They can also increase muscular coordination by improving the speed of nerve impulses.
In general, flexibility training (at a low or medium intensity) can be done every day; we should hold the stretches for about 30 seconds, and complete between 2 and 4 sets.
2.2 TYPES OF FLEXIBILITY TRAINING
STATIC: This type of stretching involves extending the muscle (and other body tissues) to the end of its range of motion to the point of a stretching sensation. Because of the quality of the movement in static stretching (slow, at rest) we can obtain a greater muscular relaxation, which, in some cases, could increase blood flow to the muscle and reduce pain.
ACTIVE stretching (also known as static-active stretching): when we hold a position using the strength of the antagonistic muscles and without any external assistance. Some yoga positions are a good example of this type of stretching. While active stretching could be more challenging because of fatigue, there is a decreased risk of injury because we are controlling the stretch using our own strength.
PASSIVE stretching (also known as static-passive stretching): when we hold a position using an external force to help the muscle and ligaments stretch (some examples include using body weight, partner stretching, stretching against a wall, resistance bands, etc.). This type of stretch is generally used when the muscles are too weak or stiff to be able to perform active stretching on them.
ISOMETRIC stretching: this type of static stretching is considered when we hold a position in which the muscles we want to stretch resist through an isometric contraction. Muscle length remains unchanged, but the tension and stretching in the muscle fibers promote strength and stability. This type of stretching is easier to perform with a partner.
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