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EXCI 352 > warm-up and flexibility > Flashcards

warm-up and flexibility Flashcards

1
Q

goal of warmup

A

To prepare the athlete mentally & physically for exercise or competition.

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2
Q

Temperature-Related Effects of warm-up

A

Increased muscle temperature

Increased core temperature

Enhanced neural function

Disruption of transient connective tissue
bonds

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3
Q

Non-Temperature-Related Effects of warm-up

A

Increased blood flow to muscles

An elevation of baseline O2 consumption

Postactivation potentiation

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4
Q

positive effect of warm-up

A

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.

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5
Q

what are the 3 period of warmup

A

Aerobic exercise,
Stretching, &
Activity similar to the upcoming activity.

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6
Q

general warmup consitif of

A

5min slow aerobic activity

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7
Q

goal of general WU

A

To increase HR, blood flow, deep muscle temperature, respiration rate, & perspiration, & decrease viscosity of joint fluids.

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8
Q

general WU is followed by

A

.
is typically followed by a period of stretching that aims to replicate the ROMs required for the upcoming activity.

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9
Q

sport-specific movement is incorporate during which period of WU

A

specific WU

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10
Q

Raise phase of RAMP protocol involve what

A

involves activities that raise an athlete’s level of key physiological parameters & skills.
analogous to the general warm-up.

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11
Q

objectif of raise phase of WU

A

Elevate body temperature, HR, respiration rate, blood flow, & joint fluid viscosity via low intensity activities.

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12
Q

WU activités during raise phase should

A

simulate the movement patterns of the upcoming activity or
be specific to the movement or skill patterns in the athlete’s sport

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13
Q

activate and mobilize phase is

A

analogous to the stretching component of a typical warm-up.

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14
Q

activate and mobilize phase focus on

A

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.

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15
Q

activate and mobilize phase perform what

A

perform key movement patterns required for athletic performance in both the subsequent performance & in the athlete’s overall development.

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16
Q

Some studies have shown that static stretching results in decrements of

A

force production,
power performance,
running speed,
reaction movement time, &
strength endurance.

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17
Q

potentiate phase is what

A

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.

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18
Q

potentiate phase is important in what

A

is especially important in activities that require high levels of speed, strength, & power.
ultimately determines the optimal length of the warm-up

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19
Q

what is static flexibility

A

is the range of possible movement about a joint & its surrounding muscles during a passive movement.

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20
Q

what is dynamic flexibility

A

refers to the available ROM during active movements & therefore requires voluntary muscular actions.

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21
Q

does normal ROM guarantee normal movement

A

no

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22
Q

what is mobility

A

is the freedom of an athlete’s limb to move through a desired ROM.
balance coordination, postural control coordination, & perception.
appropriate motor control.

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23
Q

Factors Affecting Flexibility

A

Joint Structure
Age & Sex
Muscle & Connective Tissue
Stretch Tolerance
Neural Control
Resistance Training
Muscle Bulk
Activity Level

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24
Q

what determine the joint ROM

A

joint structure

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25
Q

what affect ROM

A

Type of joint, shapes of the joint’s articulating surfaces, & soft tissues surrounding the joint all affect its ROM.

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26
Q

which component of connective tissues affect ROM

A

elasticity and plasticity

27
Q

what is stretch tolerance

A

is the ability to tolerate the discomfort of stretching.
Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance

28
Q

what is stretch tolerance

A

is the ability to tolerate the discomfort of stretching.
Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance

29
Q

Control of an athlete’s ROM is ultimately held at the level of the

A

cns and pns

30
Q

what Resistance training may decrease ROM

A

Heavy RT with limited ROM during exercises may decrease ROM

31
Q

what can we do to prevent loss of ROM

A

develop both agonist & antagonist muscles, &
exercise through the full available ROM.

32
Q

(large/small) muscle may impede joint movement

A

large

33
Q

does activity level alone does improve flexibility

A

no

34
Q

duration of signification improvement in flexibility

A

3min to 24h

35
Q

static stretching should always be preceded by what

A

a period of general activity

36
Q

what do we need to monitor during static stretching

A

Monitor athletes for radiating pain or a loss of sensation.

37
Q

intensity and frequency of static stretching

A

Frequency: minimum of 2 days/wk.
Intensity: hold the stretch at a position of mild discomfort.

38
Q

when should an athlete stretch

A

Following Practice & Competition
as a separe session

39
Q

advantage of stretching following a practice or competition

A

Facilitates ROM improvements.
Should be performed within 5 to 10 minutes after practice.
May decrease muscle soreness.

40
Q

why do we would want to stretch as a separate session

A

If increased levels of flexibility are required.
If a recovery session on the day after a competition is needed.

41
Q

what are proprioceptor and role

A

are specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movements.

42
Q

what is autogenic inhibition

A

relaxation that occurs in the same muscle that is experiencing increased tension.

43
Q

how autogenic inhibition occurs

A

is accomplished via active contraction of a muscle immediately before the performance of a passive stretch by the same muscle.

44
Q

what is reciprocal inhibition

A

relaxation that occurs in the muscle opposing the muscle that is experiencing increased tension

45
Q

how does reciprocal inhibition is accomplished

A

is accomplished by contracting the muscle opposing the muscle that is being passively stretched

46
Q

what is active stretch

A

occurs when the person stretching supplies the force of the stretch.

47
Q

which type of stretching involve voluntary muscle movement

A

active

48
Q

which type of stretching involve involuntary muscle movement

A

passive

49
Q

what is passive stretching

A

occurs when a partner, gravity, or stretching machine provides the external force to cause or enhance a stretch.

50
Q

does static stretch elicit stretch reflex

A

no

51
Q

which type of stretching includes the relaxation & concurrent elongation of the stretched muscle.

A

static

52
Q

do static stretch has been shown to effectively improve ROM.

A

yes

53
Q

precaution for static stretching

A

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

54
Q

when does ballistic stretch is used

A

pre-exercise warm up

55
Q

which type of stretch trigger stretch reflex

A

ballistic

56
Q

which type of stretching is sometimes referred as mobility drills

A

dynamic

57
Q

advantage of using dynamic stretch vs ballistic

A

avoids the bouncing movements associated with ballistic stretching.
is performed in a more controlled manner than ballistic stretching.

58
Q

advantage of using dynamic stretch vs ballistic

A

avoids the bouncing movements associated with ballistic stretching.
is performed in a more controlled manner than ballistic stretching.

59
Q

which type of stretching is increasingly the preferred method of stretching during warm-up

A

dynamic

60
Q

which one btw static or dynamic is more effective to increase static rom

A

static

61
Q

precaution for dynamic stretching

A

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.

61
Q

precaution for dynamic stretching

A

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.

62
Q

which type of PNF elicit autogenic inhibition

A

HR, CR, HR with AC

63
Q

which type of PNF elicit reciprocity inhibition

A

HR with AC

EXCI 352 (14 decks)

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