Warm Up And Stretching Flashcards
Goal of warm up
Prepare the athlete mentally and physically
Warm up increases (3)
Muscle temp, core temp, blood flow
Disrupts..
Transient connective tissue bonds
Warm up leads to (7)
Faster contraction/relaxation,nimproved rate of force development and reaction time, improved strength and power, lowered viscous resistance improved o2 delivery, increased blood flow to active muscles, enhanced metabolic reactions
Bohr effect
Higher temperatures facilitate O2 release from hemoglobin to myoglobin
Based on current evidence..
Dynamic stretching is preferred for warm up
Two components of warm up
General and specific
General warm up length
5 to 10 min of slow activity
Included in general warmup..
Low intensity and sport specific actions
Goal of general warm up
Increase HR, blood flow, deep muscle temp, respiration rate, perspiration, decrease viscosity of joint fluids
Length of specific warm up
8 to 12 min of dynamic stretching
Specific warm up focuses on
Sport specific movements of increased intensity. (sprints,bounding,jumping)
The warm up should progress…
Gradually and provide sufficient intensity to increase muscle and core temperatures without causing fatigue or reducing energy stores
Flexibility
Degree of movement that occurs at a joint
Flexibility determined by (7)
Connective tissue structure, activity level, age, sex, resistance training, muscle bulk, joint structure
Two components of flexibility
Static and dynamic
Static is
Passive
Dynamic is
Active
Stretching ____ per week for min of _____ weeks has been shown to significantly improve flexibility
Twice, 5
How long for static stretch?
15-30 seconds
Increased body temp increases ______ of collagen, so there is a greater _____ ______
Elasticity, stretch magnitude
Spindles located
Intrafusal fibers
Spindles sense changes in
Length and speed
Stretch reflex
During rapid stretch, sensory neuron inner sites motor neuron, motor neuron causes muscle action of previously stretched extrafusal fibers
GTO located and function
Near musculotendinous junction. Sensitive to changes in tension
Stimulation of GTO causes muscles to
Reflexively relax
Autogenic inhibition
Relaxation that occurs in the same muscle that is experiencing increased tension
Autogenic inhibition accomplished by
Active contraction of a muscle immediately before. Passive stretch of that same muscle
Tension built up during ________ stimulates the GTO, causing a ________ ________ during the subsequent ________ stretch
Contraction,reflexive relaxation, passive
Reciprocal inhibition
Relaxation that occurs in the muscle opposing the muscle experiencing increased tension
Reciprocal inhibition accomplished when one_______ _______ the muscle opposing the muscle that is being ______ stretched
Simultaneously contracts, passively
Static stretching
Slow and constant, 30 sec, relaxation and concurrent elongation, slow so no stretch reflex
Ballistic
Active, bouncing, elicits stretch reflex, defeats purpose of stretch
Dynamic
Functionally based, prepares body for sport specific movements, avoids bouncing
PNF.. ______ and ______ muscle action of ______ are used before ______ stretch of antagonist to achieve Autogenic inhibition
Isometric and concentric, antagonist, passive
Concentric muscle action of the _____ is used during passive stretch of the _____ to achieve _____ _____
Agonist, antagonist, reciprocal inhibition
Three types of PNF
Hold relax, contract relax,hold relax with agonist contraction ( most effective)
Three phases of PNF
Passive pre stretch for 10 seconds, depending on type for 6 seconds, depending on type for 10 seconds
