chapter 14: Warm-up and flexibility training Flashcards
goal of a warmup
to prepare the athlete mentally and physically for exercise or competition
temperature related effects of warm up
↑ m. temp
↑ core temps
enhanced neural function
disruption of transient connective tissue bonds
non-temp related effects of warm up
↑ bf to m.
an ↑ of baseline O2 consumption
postactivation potentiation
positive effects of the warm up on performance
Faster muscle contraction and relaxation of both agonist and antagonist muscles (51)
* Improvements in the rate of force development and reaction time (3)
* Improvements in muscle strength and power (9, 33)
* Lowered viscous resistance in muscles and joints (33)
*Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin (68)
* Increased blood flow to active muscles (68)
* Enhanced metabolic reactions (33)
* An increased psychological preparedness for performance (10)
warm up sepcifications
btw 10 and 20 min
should end no more than 15 min before the start of the subsequent activity
majors factors influencing potential improvements
structure of w-u and specificity of the w-u to the tasks to be performed
components of a warm up
a w-u consists consists of periods of activities: 1-aerobic exercise, 2- stretching 3-activity similar to the upcoming activity
traditional w-u program structure involves 2 key phases: general and specific
what is a general warm-up period (goal)
-5 minutes of slow aerobic activity such as jogging, skipping, or cycling. –aim of this phase is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and decrease viscosity of joint fluids (30).
This phase is typically followed by a period of general stretching that aims to replicate the ranges of motion required for the upcoming activity.
what is a specific w-u period
-Following the general warm-up is the specific warm-up period
-incorporates movements similar to the movements of the athlete’s sport. -This phase should also include rehearsal of the skill(s) to be performed
what is a targeted and structured warm-up
While the structure of general and specific warm-up is generally accepted
activities undertaken within warm- ups vary considerably.
Effective planning needs to carefully consider how the warm-up will contribute to subsequent performance (before competition and within a training session)
Should consider how the warm-up contributes to the athlete’s overall development : short/medium/long term considerations
whats the RAMP
One structure that has been adopted by many coaches and that addresses all of the key aspects of an effective warm-up is the Raise, Activate and Mobilize, and Potentiate (RAMP) protocol
whats the raise phase
-involves activities that raise the level of key physiological parameters but also the levels of skill of the athletes.
-analogous to the general warm-up
-aim of elevating body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activi- ties.
simulate the movement patterns of the upcoming activity
develop the movement patterns or skill patterns the athlete will need to deploy within the sport
whats the activate and mobilize phase
-analogous to the stretching component of a typical warm-up.
-Key movement patterns required for athletic performance in both the subsequent session and in the athlete’s overall development
-focus on mobility or actively moving through a range of motion, requires a combination of motor control, stability, and flexibility
-perform a benefit-risk analysis to determine if static stretching will be used in this phase
should static stretching be used within the warm-up
-evidence is equivocal
-Some reviews of the literature on the effect of static stretching can compromise muscle performance
-Studies have demonstrated negative effects of static stretching on performance in a range of parameters such as force production, power performance, running speed, reaction/movement time, and strength endurance
what do simic and colleagues (2013) think
Simic and coworkers report that shorter-duration (<45 seconds) static stretching bouts result in less performance decrement but that the performance decrement still exists and may affect competitive performance
why would you do dynamic stretching
-helps maintain the temperature-related benefits of the raising phase
-a number of joints can be integrated into a single stretch
-often including multiplanar movements
-extremely time efficient
what is the potentiation phase
-analogous to the specific warm-up
-also focuses on the intensity of activities.
-uses sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session
-important especially in activities that require high levels of speed, strength, and power
-determines the optimal length of the w-u
What are the main conclusions of the review article by Witvrouw et al. (2004)?
contradictions in the research literature can be explained by considering the type of sports activity performed by the athlete and the stretch-shortening cycle (SSC) requirement of the sports
What are the main conclusions of the review article by Witvrouw et al. (2004) on gymnastics or diving
increased flexibility is needed
require a greater degree of stretching
What are the main conclusions of the review article by Witvrouw et al. (2004) on sprinting and american football
high intensity of SSC
require more stretching
What are the main conclusions of the review article by Witvrouw et al. (2004) on jogging or cycling
low or medium intensity of SSC
some or no stretching
whats flexibility
Flexibility is a measure of ROM and has static and dynamic components
whats static flexibility
is the range of possible movement about a joint and its surrounding muscles during a passive movement
whats dynamic flexibility
refers to the available ROM during active movements and therefore requires voluntary muscular actions
whats a key role of flexibility
is its contribution to an athlete’s mvt
t/f normal ROM guarantee normal mvt
false it doesn’t
whats mobility
-is the freedom of an athlete’s limb to move thru a desired ROM
-balance coordination, postural control coordination & perception
-appropriate motor control
flexibility and performance
The effects of flexibility on performance depend on the types of activity undertaken
Sports and activities have specific requirements for ROM, and it is likely that optimal levels of flexibility exist for each activity
what is the main objective of flexibility training
optimize flexibility in relation to the specific activity or sport
what are the higher risks of injury of factors affecting flexibility (why does it do this)
inflexibility
hyperflexibility
imbalance in flexibility
because risk of injury may increase outside of this range
factors affecting flexibility
joint structure
age and sex
muscle and connective tissue
stretch tolerance
neural control
resistance training
muscle bulk
activity level
whats joint structure flex
-structure of a joint determines its ROM
-type of joint, the shapes of the joint’s articulating surfaces, and the soft tissues surrounding the joint all affect its ROM
whats age and sex flex
-Young people tend to be more flexible than older people
-females tend to be more flexible than males
whats muscle and connective tissue flex
-muscle tissue, the musculotendinous unit, tendons, ligaments, fascial sheaths, joint capsules, and skin may limit ROM
-Elasticity and plasticity of connective tissue are other factors that determine ROM
whats stretch tolerance flex
ability to tolerate the discomfort
of stretching
Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance
whats neural control flex
-control of an athlete’s ROM is ultimately held at the level of the CNS and PNS
-afferent and efferent mechanisms resulting in both reflexive and conscious activities
whats resistance training with limited ROM
-may increase flexibility and also assist in the development of force capacity through the enhanced ROM
-Heavy resistance training with limited ROM during the exercises may decrease ROM
-to prevent loss of ROM: develop both agonist and antagonist muscles and exercise through the full available ROM
whats m. bulk flex
-Large muscles may impede joint movement
-keep the requirements of the athlete’s sport in mind
whats activity level flex
-An active person tends to be more flexible than an inactive one
-activity level alone does not improve flexibility
-stretching exercises or exercises requiring the body to move through a full ROM are essential if joint flexibility is to be maintained or increased
what are the acute effects of stretching on ROM
they are transient and are greatest immediately after the stretching session; then they decline, with the duration of significant improvements in flexibility ranging from 3 minutes to 24 hours
t/f literature provides limited guidelines regarding specific stretching parameters, especially for proprioceptive neuromuscular facilitation methods
true
static stretching sessions should always be preceded by what
by a period of general activity
static stretching program length, frequency, intensity, duration, total stretch time, and what do you monitor the athlete for
length: min 5 weeks
frequency: min 2 days/week intensity: hold the stretch at a position of mild discomfort
duration: 15 to 30 s
total stretch time
monitor the athlete for radiating pain or a loss of sensation
when should an athlete stretch and why
Following practice and competition:
-facilitates ROM improvements
-should be performed within 5 to 10 minutes after practice.
-may also decrease muscle soreness
As a separate session:
-if increased levels of flexibility are required
-can be especially useful as a recovery session on the day after a competition
what are proprioceptors
are specialized sensory receptors that provide the CNS with info needed to maintain muscle tone and perform complex coordinated mvt
Muscle spindles (location, position relative to extrafusal m. fibers, sensitive to, m. response, activated reflex)
location: intrafusal fibers
position relative to extrafusal m. fibers: parallel
sensitive to: muscle length
m. response: reflexive m. action
activated reflex: stretch reflex
golgi tendon organs (location, position relative to extrafusal m. fibers, sensitive to, m. response, activated reflex)
location: myotendinous junction
position relative to extrafusal m. fibers: series
sensitive to: m. tension
m. response: reflexive m. relaxation
activated reflex: inverse stretch reflex
whats autogenic inhibition
-relaxation that occurs in the same muscle that is experiencing increased tension
-is accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle.
whats reciprocal inhibition
-relaxation that occurs in the muscle opposing the muscle experiencing the increased tension
-This occurs when one simultaneously contracts the muscle opposing the muscle that is being passively stretched.
whats the stretch reflex
-The motor neuron then causes a muscle action of the previously stretched extrafusal muscle fibers
-Stimulation of the muscle spindle and the subsequent activation of the stretch reflex should be avoided during stretching, as motion will be limited by the reflexive muscle action. If the muscle spindles are not stimulated, the muscle relaxes and allows greater stretch.
whats an active stretch
-occurs when the person stretching supplies the force of the stretch
-involves voluntary m. mvt
whats a passive stretch
A passive stretch occurs when a partner or a stretching machine provides external force to cause or enhance a stretch.
involves involuntary m. mvt
whats a static stretch
-is slow and constant
-end position held for 15 to 30 seconds
-includes the relaxation and concurrent elongation of the stretched muscle
-does not elicit the stretch reflex
-likelihood of injury is less than during ballistic stretching
-easy to learn
-has been shown to effectively improve ROM
-appropriate for all athletes in a variety of sports for increasing flexibility
guidelines for static stretching
-get into a position that facilitates relaxation
-gradually increases the intensity of the stretch by leaning forward until he or she feels mild discomfort in the hamstrings or lower back.
-if performing partner-assisted PNF stretching, communicate clearly w your partner
-holds this position for 15 to 30 seconds
-repeat unilateral stretches on both sides
precautions for static stretching
- decrease stretch intensity if you experience pain, radiating symptoms, or loss of sensation
-use caution when stretching a hypermobile joint
-avoid combination mvt that involve the spine
-stabilizing muscles should be active to protect other joints and prevent unwanted movements
whats a ballistic stretch
-involves active muscular effort
-uses a bouncing-type movement in which the end position is not held
-is often used in the pre-exercise warm-up
-may injure muscles or connective tissues, especially when there has been a previous injury
-usually triggers the stretch reflex
whats a dynamic stretch
-is a type of functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity
-sometimes referred to as mobility drills
-places an emphasis on the movement require- ments of the sport or activity rather than on individual muscles
-avoids the bouncing mvt associated w ballistic stretching
-is performed in a more controlled manner than ballistic stretching
-promotes dynamic flexibility
-replicates the movement patterns and ROM required for sport activities
-is increasingly the preferred method of stretching during w-u
-the m. is active thru the ROM
-may be less effective than static or PNF stretching at increasing static ROM
guidelines for dynamic stretching
-carry out 5 to 10 reps for each mvt, either in place or over a given distance
-where possible, progressively increase the ROM w each rep
-where appropriate, increase the speed of motion in subsequent sets, but always maintain control of the motion
-actively control muscular actions as you move thru the ROM
-where appropriate, try to replicate the mvt required for sport performance
Precautions for Dynamic stretching
-move progressively thru the ROM
-move deliberately thru the motion but without bouncing (mvt should be controlled at all times)
-do not forsake good technique for additional ROM
dynamic and stretching techniques
-arm swings: latissimus dorsi, teres major, anterior and posterior deltoids, pectoralis major
inchworm: erector spinae, gastrocnemius, gluteus maximus, hamstrings, soleus, anterior tibialis
lunge walk: gluteus maximus, hamstrings, iliopsoas, quadriceps
lunge with overhead side reach: gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, rectus femoris
walking knee lift: gluteus maximus, hamstrings
forward lunge w elbow to instep: biceps femoris, erector spinae, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, quadriceps, rectus femoris, soleus
heel-to-toe walk: gastrocnemius, soleus, anterior tibialis
walking over and under: hip abductors, hip adductors, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, rectus femoris, soleus
inverted hams stretch: gluteus maximus, hamstrings, hip abductors, hip adductors, erector spinae
straight-leg march: gluteus maximus, hamstrings, iliopsoas, rectus femoris
spiderman crawl: biceps femoris, erector spinae, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, quadriceps, rectus femoris, soleus
describe PNF stretch
-usually performed w a partner
-involves both passive mvt and active (conc and isom) m. actions
-may be sup to other stretching methods bc it facilitates muscular inhibition
-is often impractical bc most of the stretches require a partner and some expertise
antagonist def PNF
m. being stretched
hold def PNF
isometric m. action of the antagonist
contract def PNF
concentric m. action of the antagonist m.
agonist contraction def PNF
concentric m. action of the antagonsit m.
relax def PNF
passive, static stretches that are involved in each PNF stretching technique
when are isometric m. action of the antagonist used
used before a passive stretch of the antagonist to achieve autogenic inhibition
when are concentric m. action of the antagonist used
used before a passive stretch of the antagonist to achieve autogenic inhibition
when are concentric m. action of the agonist used
used during a passive stretch of the antagonist to achieve reciprocal inhibition
describe Hold-Relax PNF ham stretch
- passive prestretch 10s
2-isometric action 6 sec
3-passive stretch 30 sec
describe contract relax PNF hams stretch
- passive prestretch 10 s
- concentric action full ROM
- passive stretch 30s
describe Hold-Relax w agonist contraction PNF ham stretch
- passive prestretch 10s
- isometric action 6s
- agonist contraction and antagonist passive stretch 30s
common PNF stretches w a partner
calves and ankles
chest
groin
hamstring and hip extensors
quadriceps and hip flexors
shoulders
static stretching techniques
