warm-up and flexibility Flashcards
goal of warmup
To prepare the athlete mentally & physically for exercise or competition.
Temperature-Related Effects of warm-up
Increased muscle temperature
Increased core temperature
Enhanced neural function
Disruption of transient connective tissue
bonds
Non-Temperature-Related Effects of warm-up
Increased blood flow to muscles
An elevation of baseline O2 consumption
Postactivation potentiation
positive effect of warm-up
Faster muscle contraction & relaxation of both agonist & antagonist muscles.
Improvements in the rate of force development and reaction time.
Improvements in muscle strength & power.
Lowered viscous resistance in muscles & joints.
Improved oxygen delivery due to the Bohr Effect whereby higher temperatures facilitate oxygen release from hemoglobin & myoglobin.
Increased blood flow to active muscles.
Enhanced metabolic reactions.
An increased psychological preparedness for performance.
what are the 3 period of warmup
Aerobic exercise,
Stretching, &
Activity similar to the upcoming activity.
general warmup consitif of
5min slow aerobic activity
goal of general WU
To increase HR, blood flow, deep muscle temperature, respiration rate, & perspiration, & decrease viscosity of joint fluids.
general WU is followed by
.
is typically followed by a period of stretching that aims to replicate the ROMs required for the upcoming activity.
sport-specific movement is incorporate during which period of WU
specific WU
Raise phase of RAMP protocol involve what
involves activities that raise an athlete’s level of key physiological parameters & skills.
analogous to the general warm-up.
objectif of raise phase of WU
Elevate body temperature, HR, respiration rate, blood flow, & joint fluid viscosity via low intensity activities.
WU activités during raise phase should
simulate the movement patterns of the upcoming activity or
be specific to the movement or skill patterns in the athlete’s sport
activate and mobilize phase is
analogous to the stretching component of a typical warm-up.
activate and mobilize phase focus on
focus on mobility.
ROM required for the activity is an important warm-up design factor for this phase.
perform a benefit-risk analysis to determine if static stretching will be used in this stage.
activate and mobilize phase perform what
perform key movement patterns required for athletic performance in both the subsequent performance & in the athlete’s overall development.
Some studies have shown that static stretching results in decrements of
force production,
power performance,
running speed,
reaction movement time, &
strength endurance.
potentiate phase is what
is analogous to the specific warm-up.
also focuses on the intensity of activities.
uses sport-specific activities that progress in intensity to the intensity required for the subsequent competition or training session.
potentiate phase is important in what
is especially important in activities that require high levels of speed, strength, & power.
ultimately determines the optimal length of the warm-up
what is static flexibility
is the range of possible movement about a joint & its surrounding muscles during a passive movement.
what is dynamic flexibility
refers to the available ROM during active movements & therefore requires voluntary muscular actions.
does normal ROM guarantee normal movement
no
what is mobility
is the freedom of an athlete’s limb to move through a desired ROM.
balance coordination, postural control coordination, & perception.
appropriate motor control.
Factors Affecting Flexibility
Joint Structure
Age & Sex
Muscle & Connective Tissue
Stretch Tolerance
Neural Control
Resistance Training
Muscle Bulk
Activity Level
what determine the joint ROM
joint structure
what affect ROM
Type of joint, shapes of the joint’s articulating surfaces, & soft tissues surrounding the joint all affect its ROM.
which component of connective tissues affect ROM
elasticity and plasticity
what is stretch tolerance
is the ability to tolerate the discomfort of stretching.
Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance
what is stretch tolerance
is the ability to tolerate the discomfort of stretching.
Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance
Control of an athlete’s ROM is ultimately held at the level of the
cns and pns
what Resistance training may decrease ROM
Heavy RT with limited ROM during exercises may decrease ROM
what can we do to prevent loss of ROM
develop both agonist & antagonist muscles, &
exercise through the full available ROM.
(large/small) muscle may impede joint movement
large
does activity level alone does improve flexibility
no
duration of signification improvement in flexibility
3min to 24h
static stretching should always be preceded by what
a period of general activity
what do we need to monitor during static stretching
Monitor athletes for radiating pain or a loss of sensation.
intensity and frequency of static stretching
Frequency: minimum of 2 days/wk.
Intensity: hold the stretch at a position of mild discomfort.
when should an athlete stretch
Following Practice & Competition
as a separe session
advantage of stretching following a practice or competition
Facilitates ROM improvements.
Should be performed within 5 to 10 minutes after practice.
May decrease muscle soreness.
why do we would want to stretch as a separate session
If increased levels of flexibility are required.
If a recovery session on the day after a competition is needed.
what are proprioceptor and role
are specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movements.
what is autogenic inhibition
relaxation that occurs in the same muscle that is experiencing increased tension.
how autogenic inhibition occurs
is accomplished via active contraction of a muscle immediately before the performance of a passive stretch by the same muscle.
what is reciprocal inhibition
relaxation that occurs in the muscle opposing the muscle that is experiencing increased tension
how does reciprocal inhibition is accomplished
is accomplished by contracting the muscle opposing the muscle that is being passively stretched
what is active stretch
occurs when the person stretching supplies the force of the stretch.
which type of stretching involve voluntary muscle movement
active
which type of stretching involve involuntary muscle movement
passive
what is passive stretching
occurs when a partner, gravity, or stretching machine provides the external force to cause or enhance a stretch.
does static stretch elicit stretch reflex
no
which type of stretching includes the relaxation & concurrent elongation of the stretched muscle.
static
do static stretch has been shown to effectively improve ROM.
yes
precaution for static stretching
Decrease stretch intensity if you experience pain, radiating symptoms, or loss of sensation.
Use caution when stretching a hypermobile joint.
Avoid combination movements that involve the spine (e.g., extension & lateral flexion).
Stabilizing muscles should be active to protect other joints & prevent unwanted movements
when does ballistic stretch is used
pre-exercise warm up
which type of stretch trigger stretch reflex
ballistic
which type of stretching is sometimes referred as mobility drills
dynamic
advantage of using dynamic stretch vs ballistic
avoids the bouncing movements associated with ballistic stretching.
is performed in a more controlled manner than ballistic stretching.
advantage of using dynamic stretch vs ballistic
avoids the bouncing movements associated with ballistic stretching.
is performed in a more controlled manner than ballistic stretching.
which type of stretching is increasingly the preferred method of stretching during warm-up
dynamic
which one btw static or dynamic is more effective to increase static rom
static
precaution for dynamic stretching
Move progressively through the ROM.
Move deliberately through the motion but without bouncing (movement should be controlled at all times).
Do not forsake good technique for additional ROM.
precaution for dynamic stretching
Move progressively through the ROM.
Move deliberately through the motion but without bouncing (movement should be controlled at all times).
Do not forsake good technique for additional ROM.
which type of PNF elicit autogenic inhibition
HR, CR, HR with AC
which type of PNF elicit reciprocity inhibition
HR with AC
