Adv. Strength & Cond. Chap 14 Warm-Up and Flexibility Training

Structure of the warm-up

influences potential improvements; as such, the warm-up needs to be specific to the activity to be performed.

Common PNF stretches with a partner

-Calves and ankles -Chest -Groin -Hamstrings and hip extensors -Quadriceps and hip flexors -Shoulders

Positive effects on performance

-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in the rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles -Increased blood flow to active muscles -Enhanced metabolic reactions -An increased psychological preparedness for performance

Components of Warm- up

A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping. A specific warm-up period incorporates movements similar to the movements of the athlete's sport. The whole warm-up typically lasts between 10 and 20 minutes.

Stretch reflex

A stretch reflex occurs when muscle spindles are stimulated during a rapid stretching movement. This should be avoided during stretching, as it will limit motion. Caused by stimulation of muscle spindles.

Dynamic stretch

A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity -Carry out 5 to 10 repetitions for each movement, either in place or over a given distance. -Progressively increase the ROM on each repetition. -Increase the speed of motion on subsequent sets where appropriate. -Actively control muscular actions as you move through the ROM.

Activate and Mobilize:

Actively move through a range of motion.

Frequency, duration, and intensity of stretching

Acute effects of stretching on ROM are transient. For longer-lasting effects, a stretching program is required. Two sessions per week for a minimum of 5 weeks. Stretches should be held at a position of mild discomfort for 15 to 30 seconds.

Hold-relax with agonist contraction (PNF) stretch

During third phase (passive stretch), concentric action of the agonist is used to increase the stretch force. -the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition.

Raise:

Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity.

When should an athlete stretch?

Following practice and competition Postpractice stretching facilitates ROM improvements because of increased muscle temperature. Stretching should be performed within 5 to 10 minutes after practice. Postpractice stretching may also decrease muscle soreness, although the evidence on this is ambiguous

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

I and III only (autogenic inhibition and reciprocal inhibition )

Stretching as a separate session

If increased levels of flexibility are required, additional stretching sessions may be needed. In this case, stretching should be preceded by a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching. This type of session can be especially useful as a recovery session on the day after a competition.

An athlete performing ballistic stretching should follow which of the following guidelines? Select one: a. Hold for 15 to 30 seconds. b. Involve an active muscular effort. c. Remain in the end position without movement. d. Stretch to the point of mild discomfort.

Involve an active muscular effort.

Factors affecting flexibility

Joint structure-Structure determines the joint's range of motion. Age and sex-Older people tend to be less flexible than younger people;females tend to be more flexible than males. Muscle and connective tissue- Elasticity and plasticity of connective tissues affect ROM. Stretch tolerance- The ability of an athlete to tolerate the discomfort of stretching. Neural control- Range of motion is controlled by the central and peripheral nervous system, including both afferent and efferent mechanisms. Resistance training- Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM. Muscle bulk- Large muscles may impede joint movement. Activity level- An active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility.

Contract-relax (PNF) stretch

Passive prestretch (10 seconds) Concentric muscle action through full ROM Passive stretch (30 seconds)

Hold-relax (PNF) stretch

Passive prestretch (10 seconds) Isometric hold (6 seconds) Passive stretch (30 seconds)

Potentiate:

Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session.

Warm-Up

Should consist of a period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity

Static stretch

Slow and constant, with the end position held for 15 to 30 seconds -Get into a position that facilitates relaxation. -Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted -PNF stretching, communicate clearly with your partner. -Hold stretches for 15 to 30 seconds. -Repeat unilateral stretches on both sides.

Ballistic stretch

Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

Stimulation of muscle spindles induces a A. relaxation of GTOs B. relaxation of stretched muscle C. contraction of the stretched muscle D. contraction of the reciprocal muscle

contraction of the stretched muscle

An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed? Select one: a. ballistic stretching b. passive stretching c. dynamic stretching d. PNF stretching

dynamic stretching

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

elevation of baseline oxygen consumption

Flexibility

is a measure of range of motion (ROM) and has static and dynamic components.

Reciprocal inhibition

is accomplished by contracting the muscle opposing the muscle that is being passively stretched. result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Autogenic inhibition

is accomplished via active contraction before a passive stretch of the same muscle. result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Dynamic flexibility

is the available ROM during active movements; it requires voluntary muscular actions.

Static flexibility

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

During a PNF stretch, all of the following muscle actions are used to facilitate the passive stretch of a muscle EXCEPT Select one: a. concentric muscle action of the antagonist b. isometric muscle action of the agonist c. passive stretch of the antagonist d. concentric muscle action of the agonist Regarding age and sex of individuals, which of the following is true? Select one: a. Older people tend to be more flexible than younger people. b. Fibrous connective tissue replaces degenerating muscle fibers in older people. CorrectCorrect c. Males tend to be more flexible than females. d. Flexibility between older men and women is due to structural and anatomical differences.

isometric muscle action of the agonist

Mechanorecptor

located near the musculotendinous junction, is sensitive to increase in muscular tension

Which of the following are the components of the RAMP protocol? Select one: a. regulate, antagonist, motivate, proprioception b. raise, antagonist, mobilize, proprioception c. regulate, activate, motivate, potentiate d. raise, activate, mobilize, potentiate

raise, activate, mobilize, potentiate

Autogenic inhibition

relaxation that occurs in the same muscle that is experiencing increased tension - is accomplished via active contraction of a muscle immediately before a passive stretch of the same muscle

Which of the following stretching techniques decreases muscle spindle stimulation? A. dynamic B. ballistic C. static D. passive

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

stretched muscle by its own contraction