Chapter 14 shit Flashcards
What is the purpose of a warmup?
-Prepares the athlete mentally and physically for exercise or competition
-Well-designed warm-up confers a number of physiological responses that can potentially increase subsequent performance
What are temperature-related effects of a warmup?
-Increase in muscle temperature
-Increase in core temperature
-Enhanced neural function
-Disruption of transient connective tissue bonds
-Best elicited via active warm-up
What are non-temperature related effects of a warmup?
-Increased blood flow to muscles
-Elevation of baseline oxygen consumption
-Postactivation potentiation
-Best elicited via active warm-up
What are positive performance effects of warming up?
-Faster contraction and relaxation of agonist and antagonist muscles
-Improvements in rate of force development and reaction time
-Improvements in muscle strength and power
-Lowered viscous resistance in muscles and joints
-Improved oxygen delivery due to bohr effect
+Higher temperatures facilitate oxygen release from hemoglobin and myoglobin
-Increased blood flow to active muscles
-Enhanced metabolic reactions
-Increase in psychological preparedness for performance
What have warmups shown to improve performance in?
-Aerobic and anaerobic endurance
-Physical tasks (i.e. jumping)
-Actual sporting performance
-Structure of warmup should be specific to the activity being performed
What should a warmup generally consist of?
-Aerobic exercise
-Stretching
-Period of activity similar to the upcoming activity
What are the 2 phases of a typical warmup?
General and specific warm up
What is a general warmup?
-5 minutes slow aerobic activity - i.e. jogging, skipping, cycling
+Increases:
++Heart rate
++Blood flow
++Deep muscle ++temperature
++Respiration rate
++Perspiration rate
+Decreases viscosity of joint fluids
-Period of general stretching to replicate ranges of motion needed for upcoming activity
What is the specific warmup?
-Incorporates movements similar to the movements of the athletes sport
-Should include rehearsal of the skills to be performed
-Warmups should progress gradually and provide sufficient intensity to increase muscle and core temperature without causing fatigue or reducing energy stores
-Typically lasts between 10 and 20 minutes
+Shorter warm ups common for most training sessions
+Longer warmups more common when warmup is an integral part of the main session or specific to competition
What does RAMP protocol stand for?
Raise
Activate
Mobilize
Potentiate
What does the raise part of RAMP protocol consist of?
-Raises physiological parameters and levels of skill of the athletes via low intensity activities that mimic the sports movements
+Body temperature
+Heart rate
+Respiration rate
+Blood flow
+Joint fluid viscosity
-Similar to general warm-up but using sport specific movements that simulate movement patterns of the sport
-Assists in psychological preparation for the upcoming activity in addition to raising the physiological parameters
What does the activate and mobilize part of the RAMP protocol consist of?
-Athlete continues to perform key movement patterns needed for the upcoming activity
+I.e. squat and lung patterns
-Focus on mobility for movement patterns, requires:
+Motor control
+Stability
+Flexibility
-Analogous to stretching component of typical warm-up
+Athletes in sports that require substantial ROM may need more time stretching
+Dynamic stretching is superior to static stretching in most cases
+Static stretching may be detrimental to performance in maximum strength, power, and strength endurance
+Phase should also address any movement issues within the athlete
What does the potentiate part of the RAMP protocol consist of?
-Analogous to specific warmup and also focuses on the intensity of activities
-Deploys sport-specific activities that progress in intensity
+Intensity increases until it reaches the level required for the training session
-This phase is crucial for performance especially in activities requiring high levels of speed, strength, and power
-Effective planning allows athletes to add substantial work on aspects of performance without increasing the duration of the session
What is flexibility?
-A measure of range of motion (ROM)
+ROM - the degree of movement that occurs at a joint
-Consists of static and dynamic flexibility
What is static flexibility?
-The range of possible movement around a joint during passive movement
+Requires no voluntary muscle activity - external force provides the stretch
What is dynamic flexibility?
-The available ROM during active movements
+Requires voluntary muscle action
What is the relationship between dynamic and static flexibility?
-Relationship between static and dynamic flexibility not fully understood
-Normal ROM at a joint does not necessarily result in normal movement
-Mobility is a more useful concept - integrates additional aspects such as:
+Balance
+Coordination
+Postural control
+Perception
How does flexibility affect performance?
-Effect of flexibility on performance depends on the activity
+The most flexible athlete is not always the most successful
-Flexibility should be optimized for each sport
+Must consider the ROM throughout which force must be applied
+Consider key technical positions needed for performance
-Injury risk can be increased if the athlete lacks the ROM for performance
-Hyper flexibility can also increase injury risk
What factors affect flexibility?
-Anatomical and training-related factors affect flexibility
-Some factors can be changed via training, others cannot
-Joint structure
+Ball-and socket joints (i.e. shoulder, hip) have the greatest ROM in all planes
+Ellipsoidal joints (i.e. wrist) joints that have an oval-shaped condyle that fits into an elliptical cavity
++Primarily allow sagittal and frontal plane movement
+Hinge joint (i.e. knee)
++Primarily allows sagittal motion
+Joint type, the shape of articulating surfaces, and the soft tissues around the joint alla affect ROM
How does age and sex affect flexibility?
-Young people tend to be more flexible than older people
-Females tend to be more flexible than males
+May be due to structural differences and the type and extent of activities performed
-Older individuals undergo fibrosis - where fibrous connective tissue replaces degenerating muscle fibers
+Likely due to inactivity and tendency to use less available ROM during movement
+Older people can improve flexibility and strength with appropriate exercise
How does muscle and connective tissue affect flexibility?
-Tissues can influence flexibility - ROM may be limited by:
+Muscle tissue
+Musculotendinous units
+Tendons
+Ligaments
+Fascial sheaths
+Joint capsules
+Skin
-Elasticity and plasticity affect joint ROM
+Elasticity - ability to return to resting length after a passive stretch
+Plasticity - tendency to assume new and greater length after passive stretching
+Stretching can positively affect connective tissue by taking advantage of plastic potential
What is stretch tolerance?
-The ability to tolerate the discomfort of stretching
-People with greater ROM usually have greater stretch tolerance
What is neural control?
-Ultimate control over ROM is at the level of the central and peripheral NS
-Effective flexibility training takes advantage of the ability to affect this system
How does resistance training affect flexibility?
-Resistance training may increase flexibility
-Requires:
+Full available joint ROM must be used
+Must train both agonist and antagonist muscles
How does muscle bulk affect flexibility?
-Significant increases in muscle bulk can adversely affect ROM by impeding joint movement
+I.e. an athlete with large biceps and deltoids may have difficulty:
++Stretching the triceps
++Racking a power clean
++Holding a bar during a front squat
-Need for large muscles may supersede the need for flexibility - always weigh pros and cons
How does activity level affect flexibility?
-An active person will tend to be more flexible than an inactive person
-Generally associated with those who follow flexibility programs or resistance training with full ROM
What should the frequency, duration, and intensity of stretching be?
-Stretching increases ROM temporarily - from 3 minutes to 24 hours
-Longer last effects require a dedicated stretching program
+Stretching twice per week for 5 weeks significantly improves flexibility
+Limited guidelines for specific stretching parameters
-15-30 seconds generally recommended
+Less than 15 seconds has little effect
+Greater than 30 seconds has diminishing return
-Stretch should be held at a position of mild discomfort
-Never compromise joint integrity for increased ROM
-Stretching should be preceded by general activity to raise muscle temperature
-Monitor athlete for loss of sensation or radiating pain
How should one time their stretching?
-Stretches should be performed following practice and competition
+Increased muscle temperature helps with greater ROM
+Increased temperature improves elastic properties of collagen in muscles and tendons
+May decrease muscle soreness
-Stretches can be performed as a separate session
+Depending on flexibility needs, increased frequency of stretching may be needed
+Stretching should be preceded by general warmup to increase body temperature
How do muscle spindles act in stretching?
-Intrafusal fibers that run parallel to extrafusal muscle fibers
-Muscle spindles are stimulated during rapid stretching movement
+Sensory neuron in spindle innervates motor neuron in the spine
+Motor neuron causes a muscle contraction in the fibers associated with the muscle spindle
++Known as stretch reflex
+Stretch reflex should be avoided during stretching as it will limit ROM
++If spindles are not stimulated, the muscles can relax and allow greater
How do GTOs act in stretching?
-Mechanoreceptors located near the musculotendinous junction that are sensitive to increases in tension
-GTO stimulation causes the muscle to relax
-Relaxation that occurs in the same muscle experiencing tension is called autogenic inhibition
+Can be accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle
+Tension built up during active contraction stimulates the GTO
++Causes reflexive relaxation of muscle during subsequent passive stretch
-Relaxation that occurs in the antagonist muscle to the muscle experiencing tension is called reciprocal inhibition
+Occurs when one simultaneously contracts the opposite muscle of the muscle being stretched
What are the 6 types of stretching?
Static
Dynamic
Ballistic
PNF
Active
Passive
What is an active stretch?
-person stretching supplies the force of the stretch
+I.e. sitting toe touch - athlete contracts abdominal muscles and hip flexors to stretch the hamstrings and low back
What is a passive stretch?
partner or stretching machine supplies force to cause or enhance a stretch
What is a Static stretch?
- slow and constant with end position held for 15-30 seconds
-Can be active or passive
-Performed slowly to avoid eliciting the stretch reflex
+Move slowly into end-range until mild discomfort
-Injuries are possible if stretch is too intense
+Decrease intensity if experiencing pain, radiating symptoms, or loss of sensation
+Use caution on hypermobile joints
+Avoid combination movements involving the spine (i.e. extension + lateral flexion)
-No risk if proper technique is used
-Appropriate for all athletes in a variety of sports for enhanced flexibility
What is a ballistic stretch?
-Stretch involving active muscular action using a bouncing type movement in which the end position is not held
-Can cause injuries if not appropriately controlled or sequenced
-Usually stimulates the stretch reflex
-When done properly can be used effectively to enhance ROM
-Should be avoided in previously injured areas
What is a dynamic stretch?
-A functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity
+Sometimes referred to as mobility drills
-Dynamic stretching activities use general and sport-specific movements to prepare the body for activity
-Performed in a more controlled manner than ballistic stretching
+Promotes dynamic flexibility that replicates the movement patterns and range of motion required for sport activities
+Muscle does not relax but remains active throughout ROM
-Ideal as warmup activity
+Dynamic stretching on its own may not improve ROM as much as static stretching
+Static or PNF stretching should be used if greater static ROM is needed
+Dynamic stretching must be coordinated with appropriate sport techniques and never compromise proper technique
What is PNF stretching?
-Proprioceptive Neuromuscular Facilitation
-Involves both active (concentric and isometric) and passive muscle actions
-Usually performed with partner
-Involves three specific muscle actions:
+Isometric and concentric muscle actions of the antagonist (the muscle being stretched) used before passive stretch
++Isometric action referred to as the “hold”
+++Causes autogenic inhibition
++Concentric action referred to as the contraction
+++Causes autogenic inhibition
++Concentric action of the agonist (opposing muscle to the muscle being stretched) is used during the passive stretch of the antagonist - known as agonist contraction
+++Causes reciprocal inhibition
++All PNF also involves passive, static stretches called the relax
What are the three main types of PNF stretching?
Hold-relax
Contract-relax
Hold-relax with agonist contraction
What is hold-relax stretching?
-Begins with passive pre-stretch held at a point of mild discomfort
+Held for 10 seconds
-Partner then applies force against the stretched muscle and instructs athlete to “hold” - causing isometric contraction of targeted muscle
+Causes autogenic inhibition
+Performed for 6 seconds
-Athlete then relaxes for a passive stretch
+Held for 30 seconds
What is contract-relax stretching?
-Begins with passive pre-stretch held at a point of mild discomfort
+Held for 10 seconds
-Athlete then concentrically contracts targeted muscle through a full ROM against mild resistance from partner
+Causes autogenic inhibition
-Athlete then relaxes for a passive stretch
+Held for 30 seconds
