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Certified Strength & Conditioning Specialist > Chapter 14: Warm-Up and Flexibility Training > Flashcards

Chapter 14: Warm-Up and Flexibility Training Flashcards

1
Q

Purpose of a warm-up

A

To prepare an athlete for upcoming training or competition

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2
Q

Purpose of flexibility training

A

Increase ROM about a joint, normally through different forms of stretching

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3
Q

What does a warm-up do?

A
  • A warm-up can confer a number of physiological responses that potentially improve performance
  • A warm-up is also traditionally thought to decrease risk of injury
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4
Q

Types of Physiological Responses

A
  • Temperature-related effects

- Non-temperature-related effects

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5
Q

Temperature-related Effects

A
  • Increased muscle temperature
  • Increased core temperature
  • Enhanced neural function
  • Disruption of transient connective tissue bonds
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6
Q

Non-temperature-related Effects

A
  • Increased blood flow to muscles
  • Elevation of baseline oxygen consumption
  • Postactivation potentiation
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7
Q

Structure of a Traditional Warm-up

A

A warm-up starts with a period of aerobic activity, followed by stretching, and ends with activities specific to the upcoming activity

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8
Q

Phases of a Warm-up

A
  • General warm-up period

- Specific warm-up period

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9
Q

General Warm-up Period

A

5 minutes of slow aerobic activity, followed by general stretching

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10
Q

Aim of aerobic activity in the General Warm-up Period

A
  • Increase HR and blood flow
  • Increase deep muscle temperature
  • Increase respiration rate
  • Increase perspiration
  • Decrease viscosity of joint fluids
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11
Q

Aim of stretching in the General Warm-up Period

A

Replicate the ROM required for the upcoming activity

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12
Q

Specific Warm-up Period

A

Incorporates movements similar to the movements of the athletes sport, including rehearsal of the skills used in the activity

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13
Q

Considerations for the Warm-up

A
  • Should progress gradually

- Increase muscle and core temperatures without causing fatigue or reducing energy stores

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14
Q

When should the warm-up end?

A

No more than 15 minutes before start of activity, otherwise the positive effects of the warm-up dissipate

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15
Q

RAMP Warm-up Protocol

A
  • Raise
  • Activate and Mobilize
  • Potentiate
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16
Q

Raise

A
  • Analogous to the general warm-up phase
  • Raises the level of key physiological parameters and the skill level of the athletes
  • Needs to stimulate/develop the movement/skill patterns of the upcoming activity
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17
Q

Activate and Mobilize

A
  • Analogous to the stretching component of a warm-up
  • Key movement patterns are developed
  • Mobility, actively moving through a range of motion, requires a combo of motor control, stability, and flexibility
  • Whole phase more closely resembles the movements required in the main activity
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18
Q

Potentiation

A
  • Analogous to the specific warm-up
  • Deploys sport-specific activity
  • Progresses in intensity until the athlete is performing at the intensity required for the activity
  • This phase is especially important in activities that have high levels of strength, speed, and power
  • Should progress almost seamlessly into the actual workout or competition
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19
Q

Range of Motion

A

The degree of movement that occurs at a joint

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20
Q

Flexibility

A
  • A measure of ROM

- Has static and dynamic components

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21
Q

Static Flexibility

A
  • Range of possible movement about a joint when the surrounding muscles undergo passive movement
  • Requires no voluntary activity, an external force provides the force for the stretch
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22
Q

Dynamic Flexibility

A
  • Available ROM during active movements
  • Required voluntary muscle action
  • Generally greater than static ROM
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23
Q

Considering flexibility in isolation

A
  • Can be misleading, since normal ROM doesn’t ensure normal movement
  • Mobility may be more enlightening, since it entails movement and factors such as balance, posture, and perception
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24
Q

Flexibility and Performance

A
  • ROM requirements are unique for each sport, so an S&C professional needs to specify training for that ROM
  • Since force needs to applied through the full ROM, training these 2 characteristics in tandem is critical
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25
Q

Factors affecting Flexibility

A
  • Joint structure
  • Age and sex
  • Muscle and connective tissue
  • Stretch tolerance
  • Neural control
  • Resistance training
  • Muscle bulk
  • Activity level
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26
Q

Joint Structure and Flexibility

A
  • The type of joint, the shapes of the joint’s articulating surfaces, and the soft tissues surrounding the joint all affect its ROM
  • Ball-and-socket joints have the greatest ROM
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27
Q

Age/Sex and Flexibility

A
  • Young > old

- Women > men

28
Q

Fibrosis

A

Fibrous connective tissue replaces degenerating muscle fibers (likely due to inactivity and neglecting ROM)

29
Q

Fibrosis and the elderly

A

They can improve strength as well as flexibility

30
Q

Muscle/Connective Tissue and Flexibility

A

There are so many types of tissue that can affect flexibility, reflecting the importance of both elasticity and plasticity

31
Q

Elasticity

A

The ability to return to the original resting length after a passive stretch

32
Q

Placticity

A

The tendency to assume a new and greater length after a passive stretch

33
Q

Stretch Tolerance and Flexibility

A
  • The ability to tolerate the discomfort of stretching

- A good stretching program will improve stretch tolerance, enabling the improved flexibility

34
Q

Neural Control and Flexibility

A

The control of ROM is held in the nervous system, not much in structural elements

35
Q

Resistance Training and Flexibility

A
  • Effective strength training is an important part of gaining and maintaining flexibility
  • To prevent ROM loss, athletes should perform loaded movements that maintain these movement patterns
36
Q

Muscle Bulk and Flexibility

A

There’s a balance between strength and needed range of motion

37
Q

Activity Level and Flexibility

A
  • Active > inactive

- Activity level alone does not improve flexibility

38
Q

How often should an athlete stretch to improve flexibility?

A
  • Stretch 2x/wk, for 5 weeks

- 15-30 seconds is recommended

39
Q

What should an athlete do before stretching?

A

All stretching sessions should be preceded by a period of general activity to raise muscle temperature

40
Q

When should an athlete stretch?

A
  • Following practice and competition

- As a separate session

41
Q

How much time can pass after practice/competition before an athlete should stretch?

A

5-10 minutes

42
Q

Main proprioceptors relevant to stretching

A
  • Muscle spindles

- Golgi tendon organs

43
Q

Muscle Spindle

A
  • Located in intrafusal muscle fibers

- Monitor changes in muscle length

44
Q

Stretch Reflex

A
  • During a rapid stretching movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine
  • The motor neuron then causes a muscle action of the previously stretched extrafusal fibers
45
Q

Golgi Tendon Organ

A
  • A mechanoreceptor located near the musculotendinous junction
46
Q

What happens when a GTO is stimulated?

A

A muscle reflexively relaxes

47
Q

Autogenic Inhibition

A

Relaxation that occurs in the same muscle that is experiencing increased tension

48
Q

Reciprocal Inhibition

A

Relaxation that occurs in the muscle opposing the muscle experiencing the increased tension

49
Q

Types of Stretching

A
  • Active

- Passive

50
Q

Active Stretch

A

Occurs when the person stretching supplies the force of the stretch

51
Q

Passive Stretch

A

Occurs when a partner or a stretching machine provides external force to cause or enhance a stretch

52
Q

Static Stretch

A
  • Slow and constant
  • End position held for 15-30 seconds
  • Effective in improving flexibility
53
Q

Ballistic Stretch

A
  • Involves active muscular effort
  • Uses bouncing-type movement in which the end position is not held
  • Often used in a pre-exercise warm-up
  • May cause injury if not controlled or sequenced properly
  • As effective as static stretching
54
Q

Dynamic Stretch

A
  • Actively moving a joint through the ROM encountered in a sport
  • AKA mobility drills
  • Good warm-up activity, but not as effective as static or PNF in increasing ROM
55
Q

Difference between dynamic and ballistic stretching

A

Dynamic stretching avoids bouncing and is performed in a more controlled manner

56
Q

Proprioceptive Neuromuscular Facilitation Stretch (PNF)

A
  • A form of stretching usually involving a partner

- Involves both passive movement and active (concentric and isometric) muscle actions

57
Q

3 Specific muscle actions to facilitate the passive stretch in PNF

A
  • Isometric muscle action of the antagonist (the muscle being stretched)
  • Concentric muscle action of the antagonist
  • Concentric muscle action of the agonist (agonist contraction)
58
Q

Purpose of the muscle actions of the antagonist

A

To achieve autogenic inhibition

59
Q

Purpose of the muscle actions of the agonist

A

To achieve reciprocal inhibition

60
Q

Name for isometric muscle action of the antagonist in PNF

A

Hold

61
Q

Name for concentric muscle action of the antagonist in PNF

A

Contract

62
Q

Name for the passive, static stretch in PNF

A

Relax

63
Q

3 Basic Types of PNF Techniques

A
  • Hold-relax
  • Contract-relax
  • Hold-relax with agonist contraction
64
Q

Phases of PNF

A
  • 3 phases
  • First is 10-second passive pre-stretch
  • Second and third differ between the 3 techniques, they give the technique their name
65
Q

Hold-Relax PNF

A
  • Phase 1: Passive pre-stretch at the point of mild discomfort
  • Phase 2: Parter applies stretching force and instructs the athlete “hold and don’t let me move the leg”, athlete holds isometric muscle action for 6 seconds
  • Phase 3: Athlete relaxes, a passive stretch is applied for 30 seconds
  • Final stretch is of a greater magnitude due to autogenic inhibition
66
Q

Contract-Relax PNF

A
  • Phase 1: Passive pre-stretch at the point of mild discomfort
  • Phase 2: Athlete moves against resistance provided by the partner through full ROM
  • Phase 3: Athlete relaxes, and a passive stretch is applied and held for 30-seconds
  • Increased ROM is due to autogenic inhibition
67
Q

Hold-relax with agonist contraction

A
  • Phase 1: Passive pre-stretch at the point of mild discomfort
  • Phase 2: Parter applies stretching force and instructs the athlete “hold and don’t let me move the leg”, athlete holds isometric muscle action for 6 seconds
  • Phase 3: A concentric action of the agonist is used in addition to the passive stretch to add to the stretch force
  • Increased ROM is due to combined effects of reciprocal (primary) and autogenic (secondary) inhibition

Certified Strength & Conditioning Specialist (24 decks)

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