Q.What is flexibility? Explain active, passive, static and dynamic flexibility, and describe the ballistic, static (slow-stretch) and PNF methods of developing flexibility.

Flexibility is the range of motion around a joint. It has two main types: Passive Flexibility (achieved with external help, allowing more range) and Active Flexibility (achieved by one's own muscles, always less range) -- and Active Flexibility is further split into Static Flexibility (needed in a stationary position) and Dynamic Flexibility (needed while moving). It is developed by three methods: the Ballistic Method (momentum-driven bouncing/swinging, higher injury risk since it can trigger the stretch reflex), the Static/Slow-Stretch Method (held at the maximum point, about 6-8 seconds in sport, up to 30 seconds for improving flexibility -- the safest, most common method), and the PNF Technique (contract the muscle 5-7 seconds, then stretch and hold 8-10 …

What is Flexibility?

Flexibility is the range of motion around a joint -- the ability to execute a movement with greater amplitude. It depends on muscle strength, joint structure, and the elasticity of the tendons and ligaments involved.

Passive, Active, Static and Dynamic Flexibility

Flexibility has exactly two main types, and one of them has two further sub-categories.

• Passive Flexibility -- the range of motion achieved WITH the help of an external force: a partner, an accessory, a prop, the floor or a wall. Because there is outside help, passive flexibility allows MORE range than active flexibility, and it depends on the structure of the joint and the stretchability of the surrounding muscles/ligaments. Passive flexibility forms the base on which active flexibility is built.
• Active Flexibility -- the range of motion achieved WITHOUT any external help, using the sportsperson's own muscles. Active flexibility is always LESS than passive flexibility for the same joint; the difference between them shows a lack of muscular strength, coordination, or both. Active Flexibility is itself split into two:
  • Static Flexibility -- the flexibility needed while the body is in a static position (standing, sitting or lying).
  • Dynamic Flexibility -- the flexibility needed while the body is moving.

Methods of Developing Flexibility

Ballistic Method

Uses the body's own momentum -- swinging or bouncing movement -- to extend the range of motion beyond the normal limit. This method was once popular but is now criticised by many physical therapists, because the sudden movement can trigger the muscle's protective stretch reflex, causing it to contract rather than relax, which raises the injury risk.

Static (Slow-Stretch) Method …