Lecture 4: Warm ups Flashcards
Why should we 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
- Improved O2 delivery
- Increased blood flow to active muscles
- Enhance metabolic reaction
Increased psychological preparedness for performance
Bohr effect
Higher temperatures facilitate oxygen release from hemoglobin and myoglobin thereby improving oxygen delivery to muscles
How many hours of conditioning and mobility work can be achieved in one year by simply doing a 10 min warm up before training?
50+
What is the most important aspect of coaching a warmup?
ENERGY
Warmup as a functional movement screen
Measuring how someones moves and applying a number to it and correcting their movements using a warmup
Example of warmups as a movement screen
Compound movement: shortened forward lunge pattern
What to fix: hip flexor mobility
Isolated corrective drill to apply to warmup: wall facing hip flexor
What are the benefits to a warmup?
Discuss injuries
Discuss school/life
Opportunity to explain the why behind what we do
Put athletes in position to display leadership skills
Can build hype
Prehab
Counteracting common injury producing movements with opposing strength and stability work
ex. rotator cuff injury in vball players so we do band pull aparts to strengthen rotator cuff
Weighted exercises warmup progression
Warmups used with the sets of a particular high velocity or weighted sets; working way up to heavy weight
Self myofascial release (SMR)
Soft tissue work to decrease lamination btwn tissues
Fascia
Soft tissue component of connective tissue system that permeates human body and is a part of body wide tensional force transmission system
Benefits of SMR
Increased short term flexibility that lasts for about 10 min
Consistency can improve flexibility over 2 weeks
Reduction in DOMS (delayed onset muscle soreness)
Does SMR improve overall force production?
NO
How long should I be performing SMR?
20-60 seconds per position
Factors affecting flexibility
Joint structure
Age and sex
Muscle and connective tissue
Stretch tolerance
Neural control
Resistance training
Muscle bulk
Activity level
Joint structure and flexibility
Pivot, ball and socket, plane, hinges, saddle, condyloid; all have diff movement patterns
Age and sex and flexibility
Younger, female individuals tend to be more flexible
Muscles and connective tissue and flexbility
Muscles, tendons, ligaments, fascia, joint capsules and skin all effect elasticity and plasticity
Stretch tolerance and flexibility
Ability to tolerate stretch discomfort, regular stretching can improve this
Neural control and flexibility
Control of reflexive and conscious contraction from PNS and CNS determine ROM (muscle spindles and GTO)
Resistance training and flexibility
Training through a full ROM improves flexibility
Shortening your ROM can have inverse effect
Muscle bulk and flexibility
Greater cross-sectional area increases difficulty to have full ROM
Activity level and flexibility
Active people= greater ROM
Stability
Body’s ability to resist force, help transfer force in a compound movement
Mobility
Ability to produce a desired movement based on what a joint can do on its own
Freedom to get into end range of motion
Ability for a joint to move a full ROM actively
Joint by joint approach
Foot-stability
Ankle- mobility
Knee-stability
Hip- mobility
Lumbar spine- stability
Thoracic spine- mobility
Scapula- stability
Gleno-humeral joint- mobility
Elbow joint- stability
What happens if you lack mobility in one joint? ex ankle
Your body will try and compensate for this lack of mobility and will affect joints up the chain
ex. affects knee
Activation
Isolate a specific muscle group/position through forceful contraction
Post activation potentiation (PAP)
Enhancement of one agent so that the combined effects is greater than the sum of the effects of each alone
How does potentiation work?
Creating fast, dynamic movement prior to training to increase the nervous system output to carry over to training sessions performed at submaximal energy
What is potentiation specific to?
Upcoming task
Example of potentiation
Loaded jump squat before back squatting
Guidelines for RAMP warm up
Soft tissue work
Raise heart rate (3-5 min)
Mobilize (4-8 exercises)
Activation (3-5 exercises)
Potentiation (1-3 exercises)
Stretch reflex
The reaction of the efferent motor neuron to cause a rapid contraction created by the stimulation of the muscle spindle
Static stretching
- Muscle quickly stretched, activating muscle spindle
- Stretch reflex engaged causing a contraction of that muscle, protects it from being pulled forcefully or beyond its normal range of motion.
- Perform static stretches slowly to avoid activating the stretch reflex
Autogenic inhibition
Injury preventing relaxation via GTO that occurs in the same muscle that is experiencing increased tension
How long does autogenic inhibition take?
7-10 s
Reciprocal inhibition `
Relaxation that occurs in the opposing muscle of which is experiencing increased tension
Proprioceptive neuromuscular facilitation stretching (PNF)
Using both passive and active components to improve ones ROM
Tricking your body to allow for a greater ROM, bypassing stretch reflex
3 variations of proprioceptive neuromuscular facilitation
1) Hold-Relax
2) Contract-relax
3) Hold relax with agonist contraction
Hold-relax
Passive pre-stretch for 10s
Isometric contraction against resistance for 6s (person pushing)
Allows for a deeper passive stretch for 30s bc of autogenic inhibition
How long should a passive pre-stretch be?
10 s till mild discomfort
Contract-relax
- Contract a muscle against resistance as hard as possible through a full ROM to activate the GTO
- Stop the contraction and the GTO assists in muscular relaxation
- Utilize relaxation to push a passive stretch further than normal
Hold-relax with agonist contraction
- Apply stretching force to a limb (ex. hamstring)
- Activate the opposing muscle group that you are stretching (ex quad)
- Increased relaxation of stretched muscle, can stretch further due to reciprocal inhibition
Stretching FITT principle
Frequency
Intensity
Time
Type
FITT-frequency
2x per week for a minimum of 5 weeks
FITT- intensity
Mild discomfort
FITT- time
15-30s
FITT- type
Static, dynamic and PNF
When should we do static stretching?
Post exercise
BUT pre-exercise is ok as long as it is followed up by activation
What should we begin all stretching with?
Period of general activity to raise temp
Methods of improving mobility
Functional range conditioning
Resistance training
Functional range conditioning
Lift offs
CAR’s/ axials
PAIL’s and RAIL’s
Resistance training
Training through a full range of motion
Eccentric and isometric focus
Lift-offs
Utilize isometric contractions to create strength and motor control at end ranges of motion
Goal of lift offs
Make passive ROMs become active ROMs
CARs/Axials
Utilize active rotation movements at outer limits of your range of motion for each individual joint to improve neurological control
What does CAR’s stand for?
Controlled articular rotations
What does CAR’s/axials improve?
Joint stability and kinesthetic awareness
What does PAILS stand for?
Progressive angular isometric loading
What does RAILS stand for?
Regressive angular isometric loading
Goal of PAILS and RAILS
Create active control from your passive range of motion by stimulating the nervous system to contract/relax, developing strength and resilience in the newly acquired range
How long should PAILS and RAILS take?
1 min static: 10-20 PAILS: 10-20s RAILS: 2 min static
What does resistance training improve?
Joint mobility
How does resistance training improve mobility?
By performing exercises through a full ROM
Progressive vs regressive stretching
Progressive= pushing down in to ground
Regressive pull up towards body
