14: Warm-up and flexibility

Question 1

What are temperature-related effects of a warm-up?

Answer 1

increased muscle temperature, core temp, and enhanced neural function

Question 2

What are non-temperature related effects of a warm-up?

Answer 2

increased blood flow to muscles, elevation of baseline O2 consumption, and postactivation potentiation

Question 3

What is the difference between general and specific warm-ups?

Answer 3

general: 5 min of slow aerobic activity (jogging, skipping, cycling)
specific: rehearsal of sport-related skill

Question 4

What is the ideal timing of a warm-up?

Answer 4

10-20 minutes total, ending no more than 15 minutes before the start of the game

Question 5

What are the phases of the RAMP protocol?

Answer 5

Raise: elevating physiological parameters
Activate and Mobilize: stability and flexibility (stretch and static exercises in relevant movements)
Potentiation: sport-specific activities that progress in intensity

Question 6

What are factors that affect flexibility?

Answer 6

joint structure, age, sex, tissue type, stretch tolerance, neural control, resistance training, muscle bulk

Question 7

What is the recommended time for static stretch?

Answer 7

15-30 seconds

Question 8

What are two joint proprioceptors to consider during stretching?

Answer 8

muscle spindles and Golgi tendon organs

Question 9

What is autogenic inhibition?

Answer 9

relaxation in a muscle that is experiencing increased tension (contract followed by passive stretch)

Question 10

what are the three muscle actions involved with PNF?

Answer 10

isometric, concentric, and passive stretch