Ch. 14: Warm-up and Flexibility

What does RAMP stand for?

*R*aise *A*ctivate and *M*obilize *P*otentiate

In the RAMP Protocol, A and M stands for "Activate and Mobilize." What exercises correlate with this and what are you doing during this step?

- lunges, squats, hops - actively moving through a range of motion

In the RAMP Protocol, R stands for "raise." What kind of exercises are involved? What does this step do (effects)?

-Low-intensity exercises -increases temp, HR, respiratory rate, and blood flow

3 components of Warming Up

1. General warm-up (5-10 minutes) 2. General stretching (dynamic) 3. Specific warm-up - activities similar to upcoming exercise/competition

How long should an athlete typically warm-up using the 3 components of warm-ups?

10-20 minutes

Warm-ups should end no more than ___ minutes prior to activity

15 minutes

How long should one hold a stretch?

15-30 seconds

This inhibition is via contraction of a muscle prior to passive stretch of *same* muscles

Autogenic Inhibition

This is due to stimulation of golgi tendon organs

Autogenic and Reciprocal Inhibition

Hold-relax with Agonist Contraction increases ROM due to...

Autogenic and reciprocal inhibition

Hold-Relax increase ROM due to...

Autogenic inhibition (isometric)

Contract-relax increases ROM due to...

Autogenic inhibition (isotonic, FROM)

This kind of stretch is an active muscular effort with bouncing movements. End position is not held

Ballistic stretching

Does muscle bulk increase or decrease flexibility?

Decreases

ROM around a joint during active movement (*does* involve voluntary muscle contraction)

Dynamic Flexibility

This kind of stretch is sport-specific movements, and are conducted in 5-10 repetitions or over given distance (stretching by moving)

Dynamic Stretching

True or False: FROM resistance training decreases flexibility

False, increases

Are males or females more flexible?

Females

Joint structure, age and sex, muscle and connective tissue, stretch tolerance, neural control, resistance training, muscle bulk, and activity level are all factors that affect, what?

Flexibility

Measure of range of motion

Flexibility

Proprioceptive Neuromuscular Facilitation is effective for increasing, what?

Flexibility

The older one is the _____ flexible they are due to an ____ in fibrosis

Less, increase

The ______ active you are, the ______ flexible you are

More

Increases blood flow, increased oxygen consumption, and an increase in post-activation potentiation (PAP) are all effects of warming up related to...

Non-temperature

This inhibition is via contraction of a muscle prior to passive stretch of *opposing* muscles

Reciprocal Inhibition

ROM around a joint during passive movement (does *not* involve voluntary muscle contraction

Static Flexibility

This kind of stretching is slow and consistent, and athletes hold end position for 15-30 seconds

Static Stretching

This is due to stimulation of muscle sprinkles, may be elicited from a rapid stretching movement, and should be avoided during stretching.

Stretch Reflex

Increase core and muscle temp, increase neural effects, and disruption of transient connective tissue bonds are all effects of warming up related to...

Temperature

True or False: Separate sessions of stretching should be proceeded by a warm-up

True

Faster muscle contraction/relaxation, improved force development and reaction time, improved strength and power, increased blood flow to working muscles, and increased psychological preparation are all benefits of what?

Warming up

In the RAMP Protocol, P stands for "Potentiate." Is this sport specific? How intense should this step's exercises be?

Yes, and the athlete should gradually increase intensity during this step

After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility? I. autogenic inhibition II. stretch inhibition III. reciprocal inhibition IV. crossed-extensor inhibition a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

a. I and III only

Stimulation of muscle spindles induces a a. relaxation of GTOs b. relaxation of the stretched muscle c. contraction of the stretched muscle d. contraction of the reciprocal muscle

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. increase in 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. reciprocal muscle by its own contraction d. stretched muscle by its own contraction

d. stretched muscle by its own contraction