Improving Performance: How do athletes train for improved performance?

Question 1

what does flexibility training aim to do

Answer 1

improve the range of motion/movement of joints

Question 2

what happens to the muscle fibres when a muscle is stretched

Answer 2

some fibres lengthen whilst others remain at rest

Question 3

why is stretching and improved flexibility important

Answer 3

• injury prevention
• injury rehab; stretching scar tissue and surrounding tissue
• improved skill execution
• minimised post exercise soreness

Question 4

what is flexibility affected by?

Answer 4

age
gender
temperature
exercise
specificiy

Question 5

what is static flexibility

Answer 5

a muscle is gradually lengthened and held in a single position for 10-30 seconds

Question 6

is static flexibility safe

Answer 6

yes

Question 7

does static stretching cause discomfort

Answer 7

often not, unless in rehab and it shouldnt be very uncomfortable

Question 8

when is static stretching used

Answer 8

rehab, warm up and cool down

Question 9

what sports would benefit from static stretching

Answer 9

all, as it increases ROM

Question 10

what groups is static stretching ideal for and why

Answer 10

elderly, and the injured as it is safe and easy to control

Question 11

should static stretching be designed to mimic an activity performed often in their sport

Answer 11

yes

Question 12

what is dynamic flexibility

Answer 12

making slow controlled movements through the full range of motion

Question 13

should the speed of dynamic stretches be gradually increased

Answer 13

yes

Question 14

what are some principles of dynamic flexibility
4

Answer 14

no jerky movements
important in establishing the individuals safe ROM
safer than ballistic stretching
effective in raising muscle and core body temperature, decreasing risk of injury

Question 15

what sports is dynamic flexibility most beneficial for

Answer 15

sports where muscles must be stretched in preparation for forceful movements

eg. kicking

Question 16

why is it ideal for games that require forceful movements

eg. karate, rugby

Answer 16

it raises body temp and muscle temp, reducing injury

Question 17

what is ballistic flexibility

Answer 17

repeated movements that force parts of the body beyond normal ROM

(bouncing)

Question 18

is ballistic flexibility dangerous if not performed correctly and if so, why

Answer 18

yes, because it activates the stretch reflex that prevents muscle fibre damage through overstretching

Question 19

what type of athlete is ballistic flexibility ideally suited to

Answer 19

elite/advanced athletes due to its dangerous nature, and to athletes who’s sport requires a very large ROM eg. gymnastics, hurdles

Question 20

what safety guidelines are there that should be followed in regards to flexibility training

Answer 20

• increasing muscle temperature before stretching by performing a warm up eg. jogging, swim
• correct technique
• slow and controlled movements with gradual progression
• choosing exercise suitable for the individual eg. age, ability level
• avoid contra-indicated movements

Question 21

what are contra-indicated movements

Answer 21

burpees= place stress on lower vertebrae (lumbar region)
straight leg standing hamstring stretch= locks knee joint, forcing hyper extension

Question 22

how can adaptations and/or improvements caused by flexibility training can be measured and monitored

Answer 22

through testing

Question 23

what tests can be used

Answer 23

sit and reach test
shoulder joint test

Question 24

what are other ways to observe increased flexibility

Answer 24

less injuries to the athlete,
post event soreness reduces in the athlete

Question 25

design a flexibility program

Question 26

what does anaerobic training target

Answer 26

explosive movements and activities

Question 27

why is developing speed and power (done through anaerobic training) beneficial for an athlete

Answer 27

so they can hit harder, jump highr and run faster

Question 28

what does speed training often involve

Answer 28

running technique,