Ch. 14 Warm up and Flexibility Training
How low should the knee be lowered in the "lunge walk" warm up
1-2 inches from the floor
Guidelines for dynamic stretching
1. Carry out 5-10 repetitions for each movement, either in place or over a given distance; 2. Where possible, progressively increase the ROM on each repetition; 3. Where appropriate, increase the speed of motion in subsequent sets, but always smaintain control of the motion; 4. Actively control muscular actions as you move through the ORM; 5. Where appropriate, try to replicate the movements requird for sport performance
Precautions for static stretching
1. Decrease stretch intensity if you experience pain, radiating symptoms, or loss of sensation; 2. Use caution when stretching a hypermobile joint; 3. Avoid combination movements that involved the spine (ex. extension and lateral flexion); 4. Stabilizing muscles should be active to protect other joits and prevent unwatned movements
Positive effects of an active warm up (8)
1. Faster muscle contraction and relaxation of both agonists and antagonists; 2. improvements in the rate of force development and reaction time; 3. Improvements in muscle strengthe and power; 4. Lower viscous resistance in muscles and joints; 5. Improved O2 delivery due to the Bohr Effect whereby higher temperatures faciitate O2 release from hemoglobin and myoglobin; 6. increase blood flow to active muscles; 7. Enhanced metabolic reactions; 8. Increased psychological preparedness for performance
Precautions for dynamic stretching
1. Move progressively through ROM; 2. Move deliberately thrugh the motion but without bouncing; 3. Do not forsake good technique for additional ROM
How can flexibility help performance?
1. Optimize flexibility in relation to specific activity; 2. Consider the requirment of producing force through large ROM; 3. Use force patterns required through ROM; 4. Consider optimal range of flexibility for the specific sport.
What are 2 major influences on performance improvements during a warm up
1. Structure of the WU; 2. Specificity of the warm up to tasks being performed
upper back stretchs (2)
1. cross arm in front of chest; 2. arms straight up above head (pillr)
stretches forhips (2)
1. forward lunge (fencer); 2. supine knee flex
2Parts of any WU
1. general warm up; 2. Specific warm up
guidelines for static stretching
1. get into a position that facilitates relaxation; 2. Move to the ponit in the ORM. Where you experience a sensation of mild discomfort.; 3. Hold stretches for 15-30s; 4. Repeat unilateral stretches on both sides
Non-temperature based responses of WU (3)
1. increased blood fow to muscles; 2. Elevation of baseline O2 consumption; 3. Post-activation potentiation
Temperature based responses of WU (4)
1. increased muscule temp; 2. core temperature increase; 3. Enhanced neural funtion; 4. Disruption of transient connective tissue bonds
Name 8 factors affecting flexibility
1. joint structure; 2. age and sex; 3. muscle and connective tissue; 4. stretch tolerance; 5. neural control; 6. resistace training; 7. muscle bulk; 8. activity levels
4 stretches for the neck
1. look right and left; 2. flexion and extension
stretches for the torso (2)
1. side bend with straight arms; 2. side bend with bent arm
describe the lower back "semi leg straddle" stretch
1. sit with knees flexed 30-50$; let the legs totally relax; 2. point the knees outward; the sides of the knees may or may not touch the floor; 3. lean forward from the waist and reach forwardwith extended arms --- bending the knees and relaxing the legs decrease the hamtring involvement and increases the lower abck stretch
stretches for lower back (2)
1. spinal twist "pretzel"; 2. semi-leg straddle
2 stretches for the shoulders and chest
1. straight arms behind back; 2. seated lean back
An optimal warm up would take into consideration what 4 things
1. type of warm up (training vs competition; 2. Task to be performed; 3. Individual; 4. Environment
What are the general parameters for stretching
2x/wk, 5 wks; hold static for 15-30s to a position of discomfort but not pain
General Warm Up period consists of what
5 min slow aerobic activity and gentle stretch that replicates ROM required for the activity
Elasticity
Ability to return to original resting length after a passive stretch
How does stretch tolerance affect flexibility
Ability to tolerate the discomfort. Greater ROM, usually greater tolerance
A and M in RAMP
Activate and Mobilize. Will use key movement patterns and ROM required for activity. Mobilizing and stretching (dynamic or static)
Dynamic Flexibility
Available ROM duirng active movements. Requires muscle activity. Is generally greater than static ROM
How would a competition WU differ from a training WU?
Competition requires max performance. Training requires acute performance
Describe the Specific Warm Up period
Contains movements similar to the sport and should be treated like a rehearsal of skills to be performed. Should increase muscle and core temperature without fatiguing or reducing energy stores.
How does neural control affect flexibility
Control of ROM at CNS and PNS rather than structural elements. Key is to affect this system for effective flexibility (GTO, MS)
How does joint structure affect flexibility
Degrees of freedom and type of joint
"Inchworm" muscles
ES, gastro, glute max, hams, soleus, ant tib
T/F: Inactive people are generally more flexibile than active people
FALSE
T/F: The stretch reflex is useful during muscle stretching and is best when doing ballistic or dynamic stretching
False - it can be harmful and should be avoided. Slow static stretching will not cause this
Fibrosis
Fibrous connective tissue replaces degenerating muscle fibers in old people. Usually due to inactivity and using less ROM
How does resistance training affect flexibility
It can increase flexibility and increase strength through ROM. Heavy strength training through limited ROM can decrease ROM
How does "mobilizing" help a warm up
It requires motor control, stability and flexibility
Flexibility
Measure of ROM withs tatic and dynamic components
Golgi Tendon Organs
Mechanoreceptors located near the musculotendinous junction, sensitive to increases in muscle tension. When stimulated they cause a reflex to relax
What is the difference between mobility work and stretching?
Mobility ork emphasizes more neural connection during stretching
Muscle spindles
Monitor changes in muscle length. Locatd in ntrafusal muscle fibers. During rapid stretching, sensory neuron stimulates a motor neuron and causes a stretch reflex
P in RAMP
Potentiation. Focuses on intensity of activities after a progression through intensity until at required intensity for the competition/training. Ideal for high levels of speed, strength and power. Should include a progression of sport specific activities that allow athlete to maximize performance physiology and psychologically
Range of Motion
ROM; Degree of movement that occurs at a joint
R in RAMP
Raise the level of key physiological parameters and skills. Basically the general warm up. Consists of low intensity activites to elevate the body temp, heart rate, respiration rate, blood flow and joint fluid viscosity. It will simulate upcoming movement patterns or skill patterns. Includes physiological effects of exercises along with the psychological aspects
RAMP
Raise, Activate and Mobilize and Potentiate Protocol. It builds on the general and specific structure and provides a suitable approach via which performance can be maximized in the short, medium and long term
Static Flexibility
Range of possible movement about a joint and surrounding muscles during a passive movement. Requires no voluntary muscle activity. Uses an external force to make the stretch
T/F: Kinematic and kinetic patterns required within ROM of activity should play a role in determining flexibility training.
TRUE
T/F: Normal motion cannot guarantee normal movement
TRUE
Placitity
Tendency to assume a new and greater length after a passive stretch
How does muscle bulk affect flexibility
The need for large muscles may supersede the needs for extreme joint mobility
Shoulders and Chest "Straight arms behind back" muscles
anterior deltoid, pectoralis major
After performing the hld-relax with agonist contraction PNF stretch for the hamstrings, what explans the resulting increase in flexibility
autogenic inhibition, reciprocal inhibition
Where should the weight be shifted durin the inchworm exercise
back (not directly over the hands), with the buttocks high in the air
where should the weight be in the "lunge walk" warm up
balanced between the ball of the right foot and the entire left foot
describe the "inverted hamstring stretch"
basically airplane or warrior 3
a stretch for the posterior of upper arm
behind-neck stretc ("chicken wing")
"forward lunge with elbow to instep" muscles
biceps femoris, ES, gastroc, glute max, ham, iliopsoas, lat, internal and external oblique, quad, RF, soleus
"spiderman crawl" muscles
biceps femoris, ES, gastroc, glute max, ham, iliopsoas, lat, internal and external oblique, quad, RF, soleus
Stimulation of muscle spindles induces a ... a. relaxation of the GTOs; b. releaxation of the stretched muscle; c. contraction of the stretched muscle; d. contraction of the reciprocal muslce
c. contraction of the stretched muscle
Which of the following is a nontemperature-related effect of a warm up? A. enhanced neural function; b. disruption of transient connective tissue bonds; c. elevation of baseline oxygen consumption; d. increasein muscle temperature
c. elevation of baseline oxygen consumption
Which of the following stretching techniques decreases muscle spindle stimulation a. dynamic; b. ballistic; c. static; d. passive
c. static
When stimulated during PNF stretching, golgi tendon organs allow the relaxation of the... a. stretched muscle by contracting the reciprocal muscle; b. reciprocal muscle by contracting the stretched muscle; c. recirprocl muscle by its own contraction; d. stretched muscle by its own contraction
d. streched muscle by its own contaction
Shoulders and Chest "Seated lean back" muscles
deltoids, pectoralis major
what is the ankle position in the walking knee lift warm up
dorsiflexion
In the upper back "cross arm in front of chest" stretch what is the position of the arm
elbow slightly flexed (15-30*), shoulder in HADD
lower back "semi-leg straddle" muscles
erector spinae
torso "side bend with straight arms" muscles
external oblique, lat, serratus anterior
torso "side bend with bent arm" muscles
external oblique, lat, serratus anterior, triceps brachii
What can a long term flexibility program enhance
flexibility and strength
When should an athlete stretch
following practice and competition, within 5-10 mins or during a separate session
"heel to toe walk"
gastroc, soleus, ant tib
calf "wall stretch" muscles
gastrocnemis, soleus
posterior of thigh "semistraddle" / "figure 4" muscles
gastrocnemius, hamstrings, erector spinae
calf "step stretch"muscles
gastrocnemius, soleus
groin "straddle" muscles
gastroneius, ham, ES, hip addutors, sartorius
"Walking knee lift" muscles
glute max, ham
"inverted hamstring stretch" muscles
glute max, ham, hip ABD, hip ADD, ES
"straight-leg march" muscles
glute max, ham, iliopsoas, RF
"lunge walk" muscles
glute max, ham, ilopsoas, quads
"Lunge with overhead side reach" muscles
glute mx, ham, iliopsoas, lat, internal and external oblique, RF
posterior of thigh "sitting toe touch" muscles
hamstrings, erector spinae, gastrocnemius
"walking over and under" hurdles muscles
hip ABD, hip ADD, gastroc, glute max, ham, ilipsos, RF, soleus
groin "butterfly" muscles
hip adductors, sartorius
hip "supine knee flex" muscles
hip extensors (glute max, and hams)
hips "forward lunge" muscles
ilipsoas, rectus femoris
When are the greatest effects of stretching seen
immediately after a stretching session
General Warm Up period aim
increase heart rate, blood flow, deep muscle temperature, respiration rate, perspiration, decrease viscosity of joint fluids
lower back "spinal twist" musles
internal obliques, external oblique, piriformis, erector spinae
"Arm swing" muscles
lat, teres major, anterior and post delts, pec major
upper bck "arms straight up above head" muscle
latissimus dorsi
Stretch Reflex
muscle reaction to stretch
Ankle position during the "straight leg march"
pointed during kick
upper back "cross arm in front of chest" muscle
posterior deltoid, rhomboids, middle trapezius
anterior of thight and hip flexor "side quadriceps stretch" muscles
quadriceps, iliopsoas
Posterior upper arm "behind-neck stretch"/ "chicken wing" muscles
riceps brachii, latissimus dorsi
What should the WU target overall
short and long term performance
Neck "Look Right and Left" Muscle
sternocleidomastoid
Neck "Flexion andExtension" Muscle
sternocleidomastoid, suboccipitals, splenae
Why should an athlete stretch after practice
the body temperature allows for better stretch. Helps to decrease soreness and increase muscle length
Who is generally more flexible? Younger/older? Women/men/
younger; women
In the shoulders and chest "seated lean back" stretch what is the hand placement
~12 in from hips, fingers pointed away form body - then slide backward/lean backward