Chapter 14- Warmup And Flexibility Training Flashcards
Which of the following is a no temperature-related effect of a warm up?
A. Enhance neural function
B. Elevation of baseline oxygen consumption
C.disruption of transient connective tissue bonds
B.
When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the ?
A. Stretched muscle by contracting the reciprocal muscle
B. Reciprocal muscle by contracting the stretched muscle
C. Stretched muscle by its own contraction
C.
Which of the following stretching techniques decreases muscle spindle stimulation? A. Dynamic B. Static C. Passive D. Ballistic
B. Static
Stimulation of muscle spindles induces a?
A. Relaxation of GTO
B. Contraction of the stretched muscle
B
A well designed warm up can confer a number of physiological responses that can potentially increase subsequent performance. These can be divided into temperature related effects and non temperature related effects.
Warmup
_____ related effects include an increase in muscle temp, core temp, enhanced neural function, and the disruption of transient connective tissue bonds.
Temperature related
____ effects can include increased blood flow to muscles, an elevation of baseline oxygen consumption, and post activation potentiation.
Non temperature related effects
The structure of warm up influences potential improvements, as such, the Warm-up needs to be specific to the activity to be performed.
An effective warm up has also traditionally been thought to decrease injury
Generally a warmup consist of a period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity.
Two key phases in a warm up
The first is a ___ warmup period, which may consist of 5 minutes so slow aerobic activity such as jogging skipping or cycling. The aim is to increase HR, blood flow, muscle temp, respiration rate, and decrease viscousity of joint fluids. This phase is followed by stretching
General warm up
Following the general warm up is the ___ warmup period, which incorporates movements similar to the movements of the athletes sport, this phase should include rehersal of the skill to be performed.
Specific
Typically the warm up should last between ____ and ___ minutes
10-20
The ___ is an integral part of the training session
Warmup
One structure that has been adopted by many coaches and that addresses all of the key aspects of an effective warmup is the RAMP protocol. (Raise, activate and mobilize, and potentiate)
Builds on the general and specific warm up
The first phase of RAMP involves activities that RAISE the level of key physiological parameters but also the levels of skill of the athletes.
This phase is analogous to the general warmup and has the aim of elevating body temp, HR, respiration rate, blood flow, and joint fluid viscosity.
The second phase, ACTIVATING and MOBILIZING is analogous to the stretching component of a typical warmup.
Key movements patterns required for the athletic performance in both the subsequent session and in the athletes overall development, the focus on mobility or full ROM requires a combination of motor control, stability, flexibility
Recent review by Kay and blaze inch concludes that there is clear evidence that short duration static stretching has NO detrimental effect on subsequent performance unless stretches are held for greater than 60 seconds.
If more ROM then spend more time on it
The third phase, POTENTIATION is analogous to the specific warm up but importantly also focuses on the intensity of activity.
This phase deploys sport specific activities that progress in intensity until the athlete is performing at the intensity required for the competition or training session
The more power necessary for the sport or activity, the more IMPORTANT the ____ phase.
POTENTIATION
The degree of movement that occurs at a joint is called ____
ROM
____ is a measure of ROM and has static and dynamic components.
FLexibility
_____ flexibility si the range of possible movement about a joint and its surrounding muscles during a passive movement. Requires NO voluntary muscular activity; an external force such as gravity, a partner, or machine provides the force for a stretch.
STatic
___ flexibility refers to the available ROM during active movements and therefore requires voluntary muscular actions. Dynamic ROM is generally greater than static ROM
Dynamic
Optimizing flexibility in relation to the specific activity rather than simply maximizing flexibility is the main aim of training.
There are optimal ranges of flexibility for different sports and activities, and injury risk may be increased when an athlete is unable to attain this range. It is also important to note that both inflexibility and hyper flexibility can result in high risks of injury
A number of anatomical and training related factors affect flexibility. Training CANNOT alter some factors such as joint structure, age, and sex
True
The structure of a joint determines its ____
ROM