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