Chapter 14-Warm-up and Flexibility Training Flashcards
warm-up
goal is to prepare the athlete mentally and physically for exercise and competition
temperature related effects of warm-up
increase in muscle temp, core temp, enhanced neural function and disruption of transient connective tissue bonds
non-temperature related effects
increased blood flow to muscles, an elevation of baseline oxygen consumption and postactivation potentiation
Positive effects on performance due to proper warm-up
faster muscle 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 the Bohr effect, whereby higher temps facilitate oxygen release from hemoglobin and myoglobin
increased blood flow to active muscles
enhanced metabolic reactions
increased psychological preparedness for performance
Potential improvements depend on the
structure and specificity of the warm-up
the specific physiological, biomechanical and psychological requirements of the sport and the athlete should be addressed
components of a warm-up
general warm-up= 5 min of slow aerobic activity focused on increasing HR, blood flow, deep muscle temp, respiration rate, and perspiration and decrease viscosity of joint fluids
followed by general stretching to replicate ranges of motion required for the upcoming activity
specific warm-up=incorporates movements similar to the movements of the athlete’s sport
Proper warm-up
should progress gradually and provide sufficient intensity to increase muscle and core temps without causing fatigue or reducing energy stores
should last between 10-20 min
should end no more than 15 min before the start of the subsequent activity
Raise, Activate and Mobilize, and Potentiate (RAMP)
phase 1-activities that raise the level of key physiological parameters and levels of skill of the athletes. similar to general with aim of elevating body temp, HR, respiration rate, blood flow and joint fluid viscosity via low-intensity activities that simulate the movement/skill patterns of the sport
phase 2-activating and mobilizing; similar to general stretching but key movements and ranges of motion are targeted
phase 3-potentiation is similar to specific warm-up but also focuses on the intensity of the activity. uses sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session
Flexibility
measure of ROM and has a static and dynamic components
Static flexibility
range of possible movement about a joint and its surrounding muscles during a passive movement; requires no voluntary muscular activity
Dynamic flexibility
available ROM during active movements and therefore requires voluntary muscular actions; dynamic ROM is generally greater than static ROM
Factors affecting flexibility
anatomical and training-related factors
training cannot alter joint structure, age or sex
Joint structure
structure of a joint determines ROM
ball and socket joints move in all anatomical planes and have greatest ROM
ellipsoidal joint allows movement in sagittal and frontal planes
hinge joint moves primarily in sagittal plane
type of joint, shape of joint’s articulating surfaces and the soft tissues surrounding the joint all affect ROM
elasticity
the ability to return to original resting length after a passive stretch
plasticity
the tendency to assume a new and greater length after a passive stretch
When to stretch
following practice and competition (within 5-10 min)
as a separate session (if increased levels of flexibility are required)
Muscle spindles
located within intrafusal muscle fibers that run parallel to extrafusal muscle fibers and monitor changes in muscle length
Stretch reflex
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 muscle fibers
GTOs
mechanoreceptor located near the musculotendinous junction that is sensitive to increases in muscular tension. When stimulated, the GTO causes a muscle to reflexively relax
autogenic inhibition
relaxation that occurs in the same muscle that is experiencing increased tension
active contraction of a muscle immediately before a passive stretch
reciprocal inhibition
relaxation that occurs in the muscle opposing the muscle experiencing the increased tension
tension in the contracting muscle stimulates the GTO and causes a simultaneous reflexive relaxation of the stretched muscle
active stretch
person stretching supplies the force of the stretch
passive stretch
partner or stretch machine provides the external force to cause or enhance a stretch
static stretch
slow and constant with the end position held for 15-30 sec. Includes the relaxation and concurrent elongation of the stretched muscle
does not elicit the stretch reflex
ballistic stretch
active muscular effort and uses a bouncing type movement in which the end position is not held
triggers the stretch reflex and may result in reduced ROM
dynamic stretch
functionally based stretching exercise that uses sport-specific or sport-generic movements to prepare the body for activity
emphasis is placed on the movement requirements of the sport or activity rather than on individual muscles
dynamic stretch design
careful analysis of the major movement patterns in the sport and ROM required in these movements
each drill should start slowly and progress gradually in ROM and speed or both
10-15 min
PNF stretching
performed with a partner and involve both passive and active muscle actions
facilitates muscular inhibition
3 specific muscle actions
1-isometric action of the antagonist
2-concentric muscle actions of the antagonist
3-passive stretch of the antagonist
Hold-relax technique
passive prestretch held at the point of discomfort for 10 sec
muscle flexion to hold position and resist movement; isometric movement held for 6 sec
relaxation with a passive stretch for 30 sec
Contract-relax technique
passive stretch for 10 sec
concentric muscle action through the full ROM
relaxation and passive stretch for 30 sec
