ÍNDEX

1.- INTRODUCTION.  2.- FIRST HISTORICAL EVIDENCE IN THE USE OF THE FLEXIBILITY

3.- THE FLEXIBILITY: CONCEPTUALISATION   3.1.- CONCEPTS EXTENSIBILITY, ELASTICITY ABND ELONGATION   4.IMPORTANCE OF FLEXIBILITY IN THE MARTIAL ARTS COMBAT AND SPORTS  . 5.- THE CONDITIONING OF FLEXIBILITY. 

6.- TIPS FOR ANY TYPE OF LIFT. 

7.- MOVEMENTS AND TECHNIQUES OF DYNAMIC FLEXIBILITY  . 8.- MOVEMENTS AND TECHNIQUES OF STATIC FLEXIBILITY. 

9.- FLEXIBILITY IN CHILDHOOD AND ADOLESCENCE.

10.- CONCLUSION. 

11.- REFERENCES. 

1 .- INTRODUCTION.

In the development and evolution of the martial arts, as in many other sports and physical activities, we must acknowledge that the "flexibility" it was somewhat marginalized for many years was considered a quality of second order. This is also seen to go back to traditional gymnastic systems, as these exercises based mainly on the work of endurance, speed and strength. However, in many martial arts that is not of that quality was something primordial in part justified because these disciplines initially were mainly self-defense systems, and for that reason, the technical gestures that were used were governed by the principles of simplicity and immediacy. Following these principles, leg techniques were used almost exclusively to strike in areas where the path described by the action was short, direct, low height to get the element of surprise, more power and less risk of the opponent's response, P. Eg in joints like knee, ankle, hip, groin and abdomen, ribs, etc, rarely beaten in the face or head, why flexibility was not needed. It is assumed that this was taken into account from the first sports competitions, since their regulations began to reward (and now) the degree of difficulty of the techniques, the use of kicks to the face, jump or with money, which is necessary for good flexibility and range of travel and therefore a physical preparation focused on facilitating this type of techniques.

To cite one example, in traditional karate and self defense system with enough technique to a vital point to get rid of an adversary. By contrast, in the competition system (Shiai Kumite) must reach a certain score or overcome the opponent to win. Be necessary or desirable to have a good arsenal of technical-tactical resources for this purpose. This, coupled with the techniques of leg, and especially those that contact (with control) in the face of the opponent, are supravaloradas arbitration with the highest score, highlights the importance of the athlete's physical condition, particularly its flexibility and coordination, two interdependent factors.

2 .- FIRST HISTORICAL EVIDENCE IN THE USE OF THE FLEXIBILITY.

FIRST EVIDENCE RELATED TO AUTHORS AND EXTENSION ACTIVITY OR MUSCLE FLEXIBILITY. (According to Ibañez Riestra, A. Torrebadella Flix, J. Barcelona, 1989).

2.500 a.C.: Motivos pictóricos de ejercicios de flexibilidad, pinturas funerarias en la tumba de "Beni Asan".

Hace 2.000 años: Estatuillas de Bangkok con esta cualidad.

Oriente: Aparición del Yoga, el Doïn y el Tai chi.

Occidente: Época romana, contorsionistas, etc....

Precursores Occidente,(1.776-1839): P.H. Ling, ejercicios de movilidad articular como corrección de defectos de actitud postural.

Principios del siglo XX.: Niels Buck, elongamientos e insistencias. Heinrich Medau (Berlín), gimnasia pasiva o estática, actitud respiratoria y mental.

España, Luis Agostí (médico): basa su postulado en los precursores de Ling, rebote, presión y lanzamiento.

E.E.U.U (1950): Neurofisiólogos, Kabat, Levine, Bobath, introdujeron el P.N.F. contracción-relajación base del actual stretching.

Año 1971: Holt, incorpora el *P.N.F, en la prevención de lesiones deportivas. J.P.Moreau, inicia en Francia su escuela de stretching postural. *En español F.N.P. (Facilitación Neuromuscular Propioceptiva)

Actualidad: E.E.U.U. Bob Anderson movimientos pasivos mantenidos de 10 a 60 segundos. Suecia, S.A. Sölveborn y Jean Ekstrand, contracción-relajación-estiramiento .

3 .- THE FLEXIBILITY: CONCEPTUALISATION

The flexibility is closely linked to muscle elasticity and joint mobility, so that can be understood as synonymous with "flexibility and elasticity."

The dictionary of the language is close to the concept of flexibility is the provision saying that to bend easily. Álvarez del Villar and defines it as that quality which, based on joint mobility and muscle elasticity, provides the maximum travel of the joints in various positions, allowing the subject to perform actions that require agility and dexterity.

Another definition is one that understands the flexibility and the ability to exploit the potential of joint movement as optimally as possible.

Therefore, the flexibility depends on the length and elasticity of the ligaments, muscle endurance with which it has to work and stretch the soft tissues located around joints, as well as stability in the structure of joints involved.

In short, the flexibility is the ability that allows movement in all its dimensions either a specific body part or all of it.


3.1 .- CONCEPTS extensibility, elasticity and elongation.

One of the elements of which depends on joint mobility is muscle, it is appropriate to refer to the qualities of it which related to them are:

a) The extensibility, which allows the muscle to lengthen when a force acts on him.

b) The elasticity that allows the muscle to recover its original length if the extension is not excessive.

Therefore the elasticity dampens rapid voltage changes, while accumulating the mechanical energy to be released, helping to increase the speed of muscle contraction. When muscles and tendons have been previously heated by exercise or other means, increases the elasticity in relation to the body "cold."

c) The elongation, is forced to stretch the muscles and tendons, generally performed with the help of a partner or mechanical means. It is a painful and dangerous practice, very unwise for the accidents that often cause. Facing the elongation defends the body through muscle contraction (reflex myotatic), sometimes unintentionally, and with the seizure.

Through stretching and flexibility exercises, muscle and joint elasticity gets mobility.

Some elastic muscles and flexible joints allow a maximum travel of the joints in the motor tasks, and greater ease in implementing them, this being essential in the martial arts and combat sports where the most wanted are constant: higher power and speed and therefore effectiveness.

Flexibility is a quality hereditary, so flexible and rigid individuals tend to be in all aspects of their motor apparatus. Women and children tend generally to be more flexible, while age influences significantly in those qualities.

Regarding improvement of flexibility has to be careful not to damage the normal functioning of the organs affected by training, since an excessive labor flexibility could influence a decrease in the stability of the joint involved.

4. IMPORTANCE OF FLEXIBILITY IN THE MARTIAL ARTS AND SPORTS DE COMBAT.

In the practice of these arts or sports adversary, the development of flexibility is absolutely essential if we are to achieve high efficiency.

The work of the different technical possibilities: attacks, defenses, movement, positions .... and the many elements which contribute to these practices, either in his facet sport or martial art, would not be possible without the intervention of flexibility.

The muscles must develop power, speed, and above all must be very elastic. For this reason, strength and flexibility should be inseparable in practice, since for greater flexibility, greater range of motion and therefore more speed and better co-ordinated neuromuscular capacity, which will result in a greater force / power in the techniques.

In practice the two systems will be used for flexibility as described below: 1 .- The traditional system, it is mainly used in heating, without using aggressive actions to the muscles, tendons, ligaments or joints, and with a higher quantity. 2 .- Stretching The system evolved "stress-relaxation-extension" is also used in the activation phase, particularly assisted by a companion as well be used in more specific flexibility sessions aimed at qualitative and maintenance of itself.

5 .- THE CONDITIONING OF FLEXIBILITY.

According to Grosser et al, 1981, 130.

6 .- ANY TIPS TO STRETCH. - Never pull sharply. - Always in total relaxation. - Breathing slow, rhythmic and controlled. - Always start from the side less flexible. - Always keep your head up as an extension of the back. - Lean forward from the hips without bending your back. - Exhale at the time of the stretch.

7 .- moves and techniques of dynamic flexibility.

The movements and dynamic flexibility techniques used mainly ballistic actions and repetitive nature such as: pressure, release and rebounds. They can be performed actively (movement performed by the individual) or passively (with the help of a partner). And statically (without movement) or dynamic (with displacement). This type of dynamic movements are widespread and use measures similar to the technique of the sport in question. Cause why positive transfer their skills, improve joint mobility, intra-and intermuscular coordination and perception and motor coordination. 

8 .- MOVEMENTS AND TECHNIQUES OF FLEXIBLE STATIC.

A. - METHOD OF RELAXATION.
This method is to achieve a certain position that involves some degree of musculo-ligamentous extension and hold for 10-60 seconds.

B. METHOD OF STRETCH-CONTRACTION.
Same as above but after the extension is added to the isometric contraction of the antagonist muscle.

C. - METHOD OF CONTRACTION-RELAXATION-STRETCH.

Uses the technique of contraction and relaxation-stretching. In the first place, an isometric contraction of 15 to 25 seconds of the muscles stretch and, after 2-10 seconds of relaxation, it becomes to stretch the muscles for 20 seconds. This system is widely used in the prevention and treatment of sports injuries.

D. - P.N.F. METHOD EXTENSION-CONTRACTION-EXTENSION-antagonist contraction.

This method in Spain is known for (FNP). Proprioceptive neuromuscular facilitation and their main form is developed in three phases:

1. Adopt a position of 10-15 seconds while you stretch the desired area.

2. Collapse of the musculature isometrically for 10 seconds.

3. While the extension is increased above the antagonist muscle is contracted for 10 seconds.

9 .- FLEXIBILITY IN CHILDREN AND ADOLESCENTS.

Young children have a high elasticity because of the skeletal apparatus which is not yet formed. According to Fomin and Filin (1975), the flexibility of the spine reaches its maximum at the age of 8-9 years and then decreases steadily. Also the movement of the legs and shoulder mobility (Meinel, 1978) have their maximum at this time.

The maximum development flexibility occurs between the ages of 12-14 years. According Sermejew (1964), the optimal age to improve the flexibility of the spine, hip and shoulder girdle are between 10 and 13 years.

Damage may occur if the joints are trained so wasteful, unbalanced or overloaded. In sports where flexibility is necessary, it should be formed in their bases before they enter puberty, even be completed within certain limits, but not necessarily within the same specific motor patterns.

In this regard, the advantage of Karate or related disciplines is usually at least 60% or more of the students are children, so they can form early in flexibility.

- At 6-7 years of age many children begin to practice what might be called "Pre" - (Karate, Taekwondo, etc.), Starting in quantitative work on the flexibility of play and fun way (not training).

- At the age of 12 years or so is when the child is more focused on their own practice of these disciplines, existing quantitative and qualitative balance in both the flexibility and the dynamics of sport, but always according to their age, and that the child is not a miniature adult.

- From 13 to 15, will work much the flexibility to accompany the process of bodybuilding, with a higher quality.

- From 15 to 17 years, at this time the student should have good flexibility formed above, and further impacting on it especially in the quality level of economy and efficiency of movement.

- From age 17, of flexibility should be fully trained and the work should focus on maintaining optimal age and that it deteriorates by multiple factors known to all. In the particular case of the sports here questioned the delay is less pronounced, since the same training affects flexibilizing enough elements in addition to specific training for that role.

10.- CONCLUSION.

Según lo expuesto, se demuestra que la flexibilidad es una cualidad de primer orden y parte fundamental en la formación de los budokas o practicantes de deportes de combate. Debido a que contribuye en la mejora cualitativa de sus capacidades, haciéndolos más ágiles y dinámicos y dotándolos de mayor versatilidad técnica. Al tiempo que facilita el aprendizaje y progresión de técnicas, movimientos y acciones que de otra manera se verían dificultadas por la carencia o baja calidad de la citada cualidad, puesto que la flexibilidad incide en la mejora de la velocidad, fuerza y resistencia. Y todo ello, sin olvidar el papel fundamental que ocupa en el desarrollo de las habilidades y destrezas básicas, así como en la mejora de la coordinación y el equilibrio entre otros componentes.

Sin embargo, hay que tener en cuenta que la flexibilidad no es la panacea universal del rendimiento deportivo. Y lo mismo que su buen desarrollo favorece la actividad  deportiva, su abuso o mala utilización puede acarrear problemas de debilitamiento y laxitud articular extrema, esto puede provocar inestabilidad articular y pérdida de precisión en los movimientos y gestos deportivos.

11 .- BIBLIOGRAPHY.

- ALVAREZ DEL VILLAR, C.: The Physics of Football Preparation Based on the track, Ed gymnos. Madrid, 1985.

- ANDERSON, B.: How to rejuvenate your body stretching guide: complete stretching exercises. Ed Integral, Barcelona, 1984.

- ERWIN HAHN.: Training Young, Ed Martínez Roca, Barcelona, 1988.

- CATALAN KARATE FEDERATION,.: Physical training for Karate, international Ed.Polux, Barcelona, 1983.

- IBAÑEZ Riestra, A. Torrebadella Flix, J.: 1.004 Flexibility exercises, Ed paidotribes, Barcelona, 1989.

- SÖLVEBORN, S, A.: Stretching. Ed Martínez Roca, Barcelona, 1984.

Author: Martín Fernández Rincón 5th Dan ShotokanKarate-DO Master E.G.B. Diploma in Physical Education.