Revision Lecture : Key Points to know.

Question 1

Why do we test?

Answer 1

• Specify when talking about training needs analysis we need a baseline test to understand where there personas
• Have the interventions you have done made change

Question 2

Define pre test (basline)

Answer 2

A test undertaken before the beginning of training to determine an athletes initial basic ability (used for programme design – strengths and weaknesses)
- let the person get back into the sport where they should be
- Do it at week 4 when thye have got rid of the rust

Question 3

Define mid test (performance indicator)

Answer 3

: A test undertaken during a training period used to asses and modify response to programme (used to evolve and amened programme design.
- is what e are putting in the programme reflecting ion the performance.

Question 4

Define post test

Answer 4

a test undertaken after. A training period used to assess the success of the training programme in achieving the training objectives (used to evolve amend programme design)
- Look at what was in place
- Involves periodisation strategy
- The approach to main competition and the outcomes to main competitions
- Think about the aspects that we could improve and change

Question 5

Training needs analysis - establish and devolve: what are the steps?

Answer 5

From the training we want to get some information for them regarding the components of : Aim, Goals, Time, Motivation, Commitment, Support, Injury Status.

• When we first meet people, they may say what we want to hear but over time it will become apparent if what they are saying is matching what they are doing
• Injury status is good
• Athletes don’t want to say that they are injured, but if you know them, they will confirm that information.

Components Current + Qualify Training status:

If we get this understanding at the baseline and we understand the information associated with the components discussed, then we need to do the pre-test: we will qualify training status
- We want to know here they are by level of the components of fitness: when we have got this understanding of the component of fitness then we can do the pre test
- About 3-4 weeks in we will do a baseline test

Components Physical: requirements of the task:
Physical
- Cardiovascular : anaerobic, aerobic.
- Muscular : Endurnace
Skill
- Hurdling
- Pacing

• The idea that halfway through we have idea of performance indicators, idea of how are w egetting on and where are we in the process: this aligns with goals of person and teama nd what we are trying to do collectively

Post test: at end of process
- Do it after the main season has happened.

Question 6

What 4 things do we need to think about to ensure that a test is specific.

Fat Sally Fucks Pete

What 4 things must we think about when we are thinking about the specificity if tests

Answer 6

Test must be specific (Think about validity)
* Fitness construct
- Think about the fitness construct that we are trying to change
- endurance, power , flexibility
* Skill : moving through to more specific skills
- Be specific to what the individuals wants to change and their goals.
- E.g. passing accuracy and distance.
* Function
- Agility tests, occupational test- military
* Performance
- Return to play are there functional tests that we can put an injured person through.
- Can also for fitness tests that are supposed to be very specific o the performance also.

• Got to be specific and valid
• Idea of face validity and conflict validity
• Research to suggest its’s a valid and reliable test
• It becomes reliable if we have protocols.
• Think about what we are trying to test, it doesn’t have to be fitness constructs.
• You want the person to enjoy it
• Think about the idea of the sport and the pastime itself
• Could we think about it in a different way.

Fat Sally Fucks Pete

Question 7

What are factors that may affect test outcome?

Answer 7

o Experience
- Technique, skill, comp level, fatgue
- Some people don’t like being tested and other do
- By way of testing how close to a comp do we want to dfo that
- Will there be a high level of fatigue linked to the test
o Age and Sex
- Maturation, transition, sex differeces
- By way of sex we mature differntky and go through peask at diffenrt time
o Environmental factors
- Think case stud on brownles bortehrs
- What we have planned to do on that day can it be done
- Heat, cold, wind. Rain., surface, gradient
o Athletic load (internal and external factors_
- Have we planned the test at the right time to reflect internal and external laod
o Sleep
- Have we pre warned so that they can have the sleep
o Nutrition
- Have we pre warned so that they have the nutritin
o Motivation
- Med tp be consistent with the bhevaiour that we present as. Acoach
- Some people respoms to motivation and some don’t
- Either have the idea to support and shout or not
- Can be best to delover the performance based on that

Question 8

What is teh relationship between peak O2 uptake and age?

Answer 8

• Peak VO2 gradually increases in males (0.25 L.min-1 per year)
• Peal VO2 gradually increases in females (0.125 L.min-1 per year) but perhaps levels off, even falls at 13-15 years
• Males values higher than females ( 10 years: 2-10%; 14 years : 27-31%; 16 years: 37%)
• Found that in males it generally increases by a higher level than it does in females.
• Drop off in females between 13-15 , lots of females at 13-15 drop off in relationship with fitness and sport.
• The idea is to go back through the literature in Lauras lecture and are hapy between the detail

Question 9

What are the reasons for these differences between males and females.

Think abou VO2 max and the differnces

Answer 9

• Peak VO2 gradually increases in males (0.25 L.min-1 per year)
• Peal VO2 gradually increases in females (0.125 L.min-1 per year) but perhaps levels off, even falls at 13-15 years
• Males values higher than females ( 10 years: 2-10%; 14 years : 27-31%; 16 years: 37%)
• Found that in males it generally increases by a higher level than it does in females.
• Drop off in females between 13-15 , lots of females at 13-15 drop off in relationship with fitness and sport.
• The idea is to go back through the literature in Lauras lecture and are hapy between the detail

Question 10

What are the exercise prescriptions for youth populations

What 5 things do we need to consider when plan of fitness related activititiws

Answer 10

• Mode: what they are doing
• Frequency
• Duration
• Intensity
• Programme length

Question 11

What are the variety of exercise modes that have been undertaken with youth populations

think about the types of excerise that they are doing

Answer 11

• Continuous exercise
• Interval
• Mix of two
• Cycling, running, resistance exercise
• Exercise using large muscle groups regardless of mode has the potential to increase peak oxygen uptake
• Idea that intensity is the most important thing , similar to adult populations

Question 12

What was the most successful frequency and duration for youth populations:

Answer 12

• With 2 exceptions frequency was 3 to 4 sessions a week in all studies
• Duration varies from 12 to 90 mins, range 20-40 min
• In general training sessions of 40-60 min most successful.

Question 13

What exercise intensity is the most important?

Answer 13

when intensity is looked at it seems to be the most crucial element of that, in fact if we don’t change max intensity, we don’t see a change in cardiovascular peak flow max as such
Look into what Lura went over and try and look into the key readings that she identified.
* This appears to be crucial
* Massicotte and Macnab (1974)
* Boys trained for 12 min, 3 times a week, for 6 weeks
- 66 to 72% of heart rate max
- 75 to 80% of heart rate max
- 88 to 93% of heart rate max
* Only group who trained at highest intensity improved peak oxygen uptake.

Question 14

How is high intensity interval training effective in training youth populations?

Answer 14

Costigan et al., (2015) High intensity interval training for improving health-related fitness in adolescents : a systematic review and meta- analysis.Br J Sports Med 49(19): 1253-61
* Examined adolescents (13-18 years)
* Examined health-related fitness outcomes.
* Involves an intervention of > weeks in duration
* Included a control or moderate intensity comparison group;
* Prescribed high intensity activity (e.g., 85-95% peak heart rate or 80-100% peak work rate)

The above is showing how effective is the intervention: think about exercise prescription what works and why it works

Question 15

What is an NCD and what are the specific figures for Global NCD mortality?

Answer 15

NCD’s: Non communicable disease

NCD Global Mortality: Know the figures, understand the major issues that we see : showing global mortality (% of total death), all ages, both sexes, 2016
- 31% cardiovascular disease
- 16% cancers
- 7% chronic respiratory
- 3% diabetes
- 15% other NCD’s
- 20% communicable, maternal, perinatal and nutritional conditions.
- 9% Injuries
- Go over these figure
- See how CVD is linked in developing countries
- We have Other areas that are coming through and its more linked to developed countries
- Diabetes is more linked to developed countries and respiratory disease

Question 16

What are the WHO best buys?

Answer 16

Ide that if we think about the main areas
- Smoking: tax, increasing cigarette tax
- Alcohol Consumption: increasing tax on alcohol
- Diets : social media
- Inactivity : Looking at packaging
- CVD and diabetes : education
- Cancer : invest more money in medicine
There needs to be a more strategic approach to dealing with it:
- This bleeds across to PAH
- Need to think of the more global nature of these areas

Question 17

What is teh relationshiop between NCD and SES

Answer 17

• What we see with NCD is that there is a relationship between low income countries and NCDs
• We are more likely to see high mortality linked to NCDs who are from low income households: also pair with that low levels of education attainment.

Question 17

What is the global NCD risk?

Answer 17

• Each year 15 million people die from a NCD between the ages of 30 and 69 years; over 85% of these “premature” deaths occur in low- and middle- income countries
• Cardiovascular disease account for most NCD deaths, or 17.9 million people annually, followed by cancers (9 million), respiratory diseases 3.9 million) and diabetes (1.6 million)
• These 4 groups above of diseases account for over 80% of all premature NCD deaths/
• Tobacco use, Physical inactivity, the harmful use of alcohols and unhealthy diet all increase the risk of dying from an NCD
• Detection, screening and treatment of NCD’s as well as pallative care, are key components of the response to NCD’s
• Health systems are more able to deal with NCD’s that are established
• In less developed countries they don’t have the facilities to do that.

Question 17

What are the principles of epidemiology

These are the risk factors

Epidemiology is the study of how often diseases occur in different groups of people and why.

Answer 17

Behaviour: we can do something about this

Lifestyle : gov issue

Environmental exposure: beyond us

Genes: can make life easier or harder.

Question 17

What is the relationship between NCDs and new emerging threats?

Answer 17

• Looking abck to COVID
• When covid was around : people of higher levels of NCD were linked to a more series impact of Covid and long covid
• This was good in a way for those who were looking into PA and health.

Question 18

Think what is heat balance , how is it affected, how could we manage the impact of heat on exercise and performance?

Question 18

What is a modifiable risk factor and what are the 4 factors have bee prioritized by the WHO?

Answer 18

Modifiable risk factor: a risk factor that can be reduced or controlled by intervention, thereby reducing the probability of disease. The world health Organisation (WHO) has prioritized the following four

• Physical inactivity
• Tabacco use
• Alcohol use
• Unhealthy diets.

Question 18

Explain heat balance: what comes in and what goes out?

Answer 18

Heat gain
- Metabolic heat
- Environmental heat: conduction, convection and radiation
Heat Loss:
- Radiation
- Conduction
- Convection
- Evaporation

Question 18

Explain what happened with the Brownlee brothers in the heat.

Answer 18

Suffering with the effects of the heat:
- Hyperthermia, increased core temo
- Hypohydration
- Substrate depletion/availability
- Redistribution of blood flow

Question 18

Is heat always bad?

Answer 18

Its good for sprinters and aerobic atheltes

When we more to more anaerobic behaviours then it can have very negative effects

Question 18

What are the Practical considerations for exercising in the heat
* How can we protect the athlete

Answer 18

• Consider cancellation when WBGT > 28 degrees c
• Ensure adequate fluid intake
• Practise early morning or late evening
• Factor in breaks in play]
• Minimise amount of clothing worn
• Ensure coaches and athletes are aware of EHS
• A period of heat acclimatation

Question 19

Explain the epidemiology triad of injury

Answer 19

Injury happens by the mixture of the number of times we get exposure to the injurious environment as well as the extrinsic load and intrinsic load
- Thinking can we mange this relationship better
- And we can only do this if we can understand the individual
- When thinking about injury don’t think about it in isolation of the lecture, think what impact it will have on the scenarios.

Question 20

Describe how injury is linked to performance potential, activity and enjoyment

Answer 20

• Affects training
• If we are part of the group that are supporting training
• When a person is injured hopefully we have the a baseline information so that we know where they were, so that we know where to get back too
• Gives us the opportunity to increase in that area.
• Gives us a chance to consolidate in the area.

Question 21

What are the two types of Sport related MSKI

Answer 21

Traumatic
* Direct impact
* Indirect impact
* Incorrect technique
* Over stretching
* Uncoordinated actions (landing / falling)
Overuse : we can generally do something about overuse
* Incorrect technique
* Poor biomechanics
* Poor training programme
* Change in training intensity

Think for example managmemnt of load to prevent injury

Question 22

Exercise selection : what are the factors that we need to consider when we are creating a training porgramme

Think training needs analysis

Answer 22

When thinking about resistance training programme
Starts with training needs analysis. When thinking about resistance training programme starts with the training ned’s analysis: we can’t write a programme unless we have the basis. The scenarios in the exam are practically the information from the training needs analysis

Exercise selection:

Individuals(we get this in exam)
- Health status
- Fitness status
- Age
- Experience (PA- strength and power training)
**Task:
- Health deficit
- Sport specific deficit that they need to bride
- Muscle balance/ rehab: is there something that may create a window for injury.
The two above is what we need to know about the person and the sport

Equipment availability: need to think about what is available to use
- And think what is the programe that they need
- What is their weakness and we need to focus in on this.

Question 23

To do with specificity what are neuromuscular and biomechanical adapttaions?

what are strength training effects specific too?

4 factors
* Initial changes to strength are primarily due to neuromuscular (neural) adaptions although complex a reduction of inhibitory mechanisms is thought to occur(Essentials)

Answer 23

• Initial changes to strength are primarily due to neuromuscular (neural) adaptions although complex a reduction of inhibitory mechanisms is thought to occur(Essentials)
• Strength training effects are specific to:
• Muscle contraction type (Concentric, eccentric, isometric)
• Linked to specificity: if we are thinking what do we want to create then we need to know within the sport what type of contraction is required
• Example of scrum , we have to withstand force and pressure eccentrically when we are withstanding but also isometrically
• Think about the sport and what are the main activities and think what are the types of contractions that we will need in the more specific side of training.

*ROM and Join angles (specific to sport) what is going on in the sport.
- When we have understood and have the technical ability to lift and lift well at some point, we need to transfer this force production to something meaningful in sport.
- We can only do this if we know where we will ned to generate the force and what ROM and joint angle;, think can we create this in field testing or in a sport specific movement of load as of such
- Velocity of movement : (specific to sport/activity
*Posture and limb position : linked to ROM and joint angles
- Sometimes the movement that we are trying to create involve movement and posture too: the phasic and tonic musculature Aswell
*Open and Closed chain (Stability and dynamics)
- Closed chain( feet anchored to floor)
- Open chain (feet moving

Question 24

What factors may inform exercise order and what should we consider before we decide on exercise order?

6 factors

Answer 24

If we have done training needs analysis, and done exercise selection and also understood the environment in which we can do the programme
We will be informed on time available and support to get to the training area in the needs analysis
When creating the resistance training programme, we do it in a concordant fashion, so they are buying in so they are more likely to do it at a health end,
* Training needs analysis
- Work on areas of weakness, maintain areas of strength
* Exercise classification
- Core (multi-joint) – less linked to sport function
- Assistance (single joint) – less linked to sports function
* Fatigue
- Fatigue erodes skill (more skilful exercise first)
- If we are teaching a new skill that goes to the start as we are trying to gte the technical aspects right first.
* Strength Foundation – Structural (Tonic) – power (phasic)
- Stable platform for dynamic movement (Think back to kinesiology)
* Muscle balance
- Between muscle groups (agonist and antagonist)
- To off -set needs of sport specifics (e.g. tennis, fast bowler)
* Plus
- Overload
- Monotony/Boredom
- May have to change it as people gte bored
- If the body gets very used to the program,me the body will see now effects

remever we see better efeftcs fr teh exercises taht we do at the start of the training programme.

Question 25

What is the pragmatic approach of exercise order?

3 different ways:

A pragmatic way of dealing with something is based on practical considerations, rather than theoretical ones

Answer 25

Alternate upper and lower body
- Lowe kinetic chain and upper kinetic chain
- Good for beginners / youth / groups
- Good for general fitness / strength (whole body approach)
- Good for diluting emphasis (e.g cyclists)
- Remember responses ( upper and lower) might differ
Push and Pull
- Protraction and retraction
- Good for muscle n balance
- Good for beginners / youth/ Groups
Multi Joint then single joint
- Large muscles areas first
- Good functional approach

Question 26

Exercsie testing 1 RM

Answer 26

Lower no. of reps has a better relationship with strength and power

Higher no. of reps has a relationship with local muscular endurance

if we had an athleet and their focus was local muscualr then maybe we would do 10 REP max

% 1RM. Suggested no. of reps
100 1
90 4
80 8
75* 10
67** 12
65 15
*10 RM **Hypertrophy lower limit RM

Question 27

What is the volume dictated by?

Answer 27

Training goal. Goal Rep Sets
Strength* <6 2-6
Power
(Single eff). 1-2 3-5
(Multiple eff). 3-5 3-5
Hypertrophy. 6-12 3-6
Muscular endurance. >12 2-3

Recall this
within the ranges that we have been givwn we ned to choose within the range and then say within the range what the person should be doing.

Question 28

What does rest depend on?

Think what does rest depend on?

5 factors

Answer 28

Depends on
- Training goals
- Load
- Muscles targeted
- Fatigue status
- Injury status

If we have an older or younger person then they would neerd more rest as

If we see a person of. younger or older age then we comment about rest and go to the uppr range

Older people have higher level of fatiguibility so need max rest to presecite power and strength

Question 29

What are the resistance training systems?

Answer 29

Understanding the terms and where these terms are and what they sit with.
Thinking about the person that we have chosen in our scenario.
* Single set system – introduction (Linked to HIT and CT and Machine) linked to beginner
* Multiple set system – More advanced (widely accepted) more advanced athltes
* Pre-post exhaust system – muscle / muscle group targeting (super set) more advanced
* Assisted training -beyond fatigue (negative training)
* Circuit training (CT) – group and class

need detail in the exam: reflect upon content and apply it and give reason.w

Undertsand the terms and where they sit
- do they sit with older or younger
- do they sit with beginner or advanced

Question 30

Programming and periodisation

explain the idea of periodisation and volume in the different periods

Answer 30

idea of periodization : managing volume and intensity
at start of prep period : high volume
at end of Sport specifc training - down on volume up on intensity (not doing as many but what we are doing is harder)

Where is the person we have chosen on their journey.

Question 31

General and sports specifics

Think biomotors

what biomotirs(constituants of fitness) do we need for different sports?

Answer 31

understanding whats in the gernal and what is in the sport specifc
Understanding sport specific biomotor: dos the sport have high requirement for high levels of aerobic or anaerobic activity:
- say if the person is a hockey player or a football player they may need both.
within that do they need high levels of strength if they are a weightlifter
of do thye need strength endurnace of power endunace
These are the biomotors these are the things taht define them in tehr sport: they need these thisng to do their psort well

Biomotors are just the constituants of fitness, be it metabolic or strengtha nd power so they cna be good at what hey do in their position

Question 31

Responsing to athletic stress : GAS

what is supercomprenstion

Answer 31

Supercompensation: body ahs ben stressed it has gone down in terms of fatigye and performance
It has met that stress physiologically and now it’s ready to meet a higher level of athletic stress.

Question 32

What is functional overreaching

Answer 32

Functional overreaching is an adpative process, body is adapting and overcoming

Non-functional overreaching - mal effective process.

Question 33

What are the three cycles of periodisation

Answer 33

Macro: season
Meso: generlaly. one month
Mico: one weel

will be talking about this in the exam and talking about periodisation

Question 33

Describe GAS and the process after

Answer 33

General adaption syndrome (GAS
- If we adapt by way of the general adaptive syndrome then we get the Idea of alarm phase
- Then we have the resistance phase ie overcoming theresistance
- If we adapt well we get functional overreaching and supercompensation
- If not we get the exhaustion phase and non-functional overreaching

Question 33

What are the components of a periodised training plan?

Answer 33

Multi-year training plan
Annual training plan
Macrocycle
Mesocycle
Microcycle
Training day
Training session
Training unit

Question 34

What are the periodisation periods? and phases

Answer 34

Periodisation `periods:
* Prepatory period
- Hypertrophy / endurance phase
- Basic strength phase
- Strength and power phase
* First transition period
* Competition period
* Second transition period (active rest)

Question 35

Discuss loading structure

Answer 35

• 3:1
• First 3 micro cycles ate progressively getting cycle
• Could be h=getting harder by volume or intensity
• Then we are deloading either reducing volume or intensity before we go to the next mesocycle
• The step can mean volume or intensity
• This is called a block of training,

Question 36

Explain the basic strength phase

Answer 36

• Later in the prepatory period, the aim of the basic strength phase is to increase the strength of the strength of the muscles essential to the primary s[ort movements (or strength goals)
• This phase involves high intensity (75-95% 1 RM – depdending on exercise) and low volume (3-5 sets of 2 – 5 reps)
• Strength and relationship to spot
• When we see the scenario it will say what weakness it is nd we wil know what we need to focus on

Question 37

Explain the hypertrophy phase

Answer 37

• Occurs during the early stages of prepatory perod (may last 1-6 weeks)
• Low intensity high volume : could be lots of reps at a high volume of Vo2 max
• Initially the conditioning activities may not be specific to the sport
• As we move through this phase might start enging in some levels of specificity, specificilay if the sport is linked tohigh levels of hypertrophy
• In later stages conditioning should seek to become focussed on specificity

Question 38

Define the first transition period.

Answer 38

• This period usually denotes a resk between high volume and hih intensity training of the later stages of the prepatory period and the move into the competition period
• Often the first transition period is a week of lower intensity. (comp prep)

Question 39

Define the competition period

Answer 39

• The goal of the competition period is to peak strength and power through further increases in training intensity and additional decreases in training volume (lifting more, less often)
• This prolonged season offers some challenges and will require careful manipulation of the mesocycle and microcycles.
• By way of competition
• Might have repeated peaks
• Sometime sits the ability to focus on distinct points
• May have to maintain across a long point
• Need to see the sport they are doing and what that might mean
• The we have a second competition period.

Question 40

Define the second transition period

Answer 40

• Active rest
  Between competition and the next prepatory period is he second transition period. This period is commonoly referred to as the active rest or restitution and last 1-4 weeks
• Bio motors are set over to the side and we are using other areas
  Need to understand the periods and the order that the periods come in

Question 41

Loading structure: what defines choice/selection of different loading structures

Answer 41

• Giving some rationale why we chose one
• When talking about periodisation talk about loading structure that we will use and
• Default to 3 in 1 if scared.
• If have more information to give go to one of the other and MUST say why
• Make sure that when we make a statement give a reasons for why the statement has been made
• Reason why we have used that should be linked to the sceanrio

Question 42

What informs our choice in relation to linear or undulating (non linear) periodization models

Answer 42

• What we are going to choose depends on the person their sport and the standing within the sport: elite leel, sub elite level or just for fun.
• What age are they are what level of maturation are they and what is their technical ability.
• And what is their technical ability
• May have idea of Somone who is very elite within their sport but not elite with S and C technique
• If they have reached a sticking point within their sport as the have not engaged in strength and conditioning,

Could have linear in prep but then could move to somthing else in the competition
Depends what tyhe seaon is like and the needs of the sport

Think about how all of this links to elite, sub elite, developing etc.

Question 43

Undulating (non-linear ) vs Linear periodisation models.

Answer 43

• The traditional resistance training periodisation model is often referred to as linear, due to the gradual progressive mesocycle increases in intensity over time
• An alternative to this model involves large daily (i.e within the week of microcyle) fluctuations in the load and volume assignments for core exercises.
• This type of periodisation is called undulating or nonlineear

Question 43

How does sub and elite population affect the loading structure and explain?

Answer 43

• Youth or novice athletes should spend more time in the general prepatory phase of the prepatory period of the annual training plan when compared to more developed athletes
• Someone who is younger or older we may mange the prep better
• Elite athlete =shorter in general prep and longer in specific prep

Question 44

What are the warm up physiological beneifts?

Answer 44

• • Warm-up prior to an athletic event is considered essential to optimise performance (Bishop, 2002)
• Faster contraction of agonist and relaxation of antagonist muscles (Hoffman 2002)
• Increased blood flow and optimized metabolic responses (Bishop, 2003)
• Improvements in force development and reaction time
• Improvements in strength and power
• Lowered viscous resistance in muscles
• Improved O2 delivery
• Increased blood flow to active muscles

Question 44

What is the RAMP protocoal

Answer 44

1. Raise : HR and arousal level
   - Ready to do the activity.
2. Activate and Mobilize : building these fundamental movement patterns
   - Going to gte those arsm and legs moving to similar pattern that we will be doing in the psrt.
3. Potentiate : Increase the intensity of activity.

Question 45

What are the 4 types of stretching

Answer 45

• Static (active)
• Ballistic (active)
• Dynamic (active)
• PNF (passive)

Question 46

Explain statis stretching

Answer 46

• Static stretching has largely been demonstrated to be an effective method to increase ROM around a joint (Power et al, 2004)
• The so-defined increased flexibility has primarily been attributed to decreased stiffness of the muscle–tendon unit (MTU) (Opplert et al, 2016)
• With an associated increased tolerance to stretch (Magnusson et al, 1996)
• Stood doing a stretch
• Demonstrated to be an effective method
• Are we going to be going to these extreme range of movement during the sport.
• Yes in certain sports such as gymnastics we will be but in games sports we wont be so it may not be as beneficial.
• Stretching decreases stiffness which makes us more flexible but it also makes us less powerful.

Question 47

Explain dynamic stretching

Answer 47

• Is a type of functionally based stretching exercise that uses sport specific movements to prepare the body for activity (Mann & Jones 1999)
• More control than Ballistic – no bouncing.
• Specificity is key (ROM, velocity)
• Support movement combination and Coordination
• Should be evolved and tailored to stage of training, competition and environment.
• Dynamic stretch is bets before any sports of performance.