Improving Performance: How do athletes train for improved performance? Flashcards
what does flexibility training aim to do
improve the range of motion/movement of joints
what happens to the muscle fibres when a muscle is stretched
some fibres lengthen whilst others remain at rest
why is stretching and improved flexibility important
- injury prevention
- injury rehab; stretching scar tissue and surrounding tissue
- improved skill execution
- minimised post exercise soreness
what is flexibility affected by?
age
gender
temperature
exercise
specificiy
what is static flexibility
a muscle is gradually lengthened and held in a single position for 10-30 seconds
is static flexibility safe
yes
does static stretching cause discomfort
often not, unless in rehab and it shouldnt be very uncomfortable
when is static stretching used
rehab, warm up and cool down
what sports would benefit from static stretching
all, as it increases ROM
what groups is static stretching ideal for and why
elderly, and the injured as it is safe and easy to control
should static stretching be designed to mimic an activity performed often in their sport
yes
what is dynamic flexibility
making slow controlled movements through the full range of motion
should the speed of dynamic stretches be gradually increased
yes
what are some principles of dynamic flexibility
4
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
what sports is dynamic flexibility most beneficial for
sports where muscles must be stretched in preparation for forceful movements
eg. kicking
why is it ideal for games that require forceful movements
eg. karate, rugby
it raises body temp and muscle temp, reducing injury
what is ballistic flexibility
repeated movements that force parts of the body beyond normal ROM
(bouncing)
is ballistic flexibility dangerous if not performed correctly and if so, why
yes, because it activates the stretch reflex that prevents muscle fibre damage through overstretching
what type of athlete is ballistic flexibility ideally suited to
elite/advanced athletes due to its dangerous nature, and to athletes who’s sport requires a very large ROM eg. gymnastics, hurdles
what safety guidelines are there that should be followed in regards to flexibility training
- 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
what are contra-indicated movements
burpees= place stress on lower vertebrae (lumbar region)
straight leg standing hamstring stretch= locks knee joint, forcing hyper extension
how can adaptations and/or improvements caused by flexibility training can be measured and monitored
through testing
what tests can be used
sit and reach test
shoulder joint test
what are other ways to observe increased flexibility
less injuries to the athlete,
post event soreness reduces in the athlete
design a flexibility program
what does anaerobic training target
explosive movements and activities
why is developing speed and power (done through anaerobic training) beneficial for an athlete
so they can hit harder, jump highr and run faster
what does speed training often involve
running technique,
