CH 14: Warm-Up and Flexibility Training

Plasticity

The tendency to assume a new and greater length after a passive stretch.

Common PNF Stretches With a Partner

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

Warmup and its positive effects on performance

-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in rate of force development and reaction time -Improvements in muscle strength and power -Lower viscous resistance in muscles and joints -Improved oxygen delivery due to the Bohr Effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin -Increased blood flow to active muscles -Enhanced metabolic reactions -An increased psychological preparedness for performance

When should an athlete stretch?

-Following practice and competition -As a separate session

Ball and Socket Joints

-Move in all anatomical planes and have the greatest ROM of all joints -Ex: Hip and Shoulder

Hinge Joint

-Movement primarily in the sagittal plane -ROM is less than that of either a ball-and socket joint or the ellipsoidal wrist joint. -Ex: Knee

Proprioceptors

-Muscle Spindles: Monitor changes in muscle length -Golgi Tendon Organs: Sensitive to increases in muscle tension.

Proprioceptive Neuromuscular Facilitation Stretch (PNF)

-Performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. -Both actions of the antagonist are used before a passive stretch of the antagonist to achieve autogenic inhibition.

RAMP (Raise, Activate, Mobilize, and Potentiate)

-Phase 1 (Raise): Involves activities that raise the level of key physiological parameters but also the levels of skills of the athletes. Analogous to the general warmup. -Phase 2 (Activate and Mobilize): Analogous to the stretching component of a typical warmup. Focus on mobility and a coordination of motor control, stability, flexibility, and movements the athlete will face. -Phase 3 (Potentiation): Analogous to the specific warmup, but importantly focuses on the intensity of activities.

Ellipsoidal Joint

-Primarily allowing movement in the sagittal and frontal planes -ROM is significantly less than that of the shoulder or hip -Ex: Wrist

Reciprocal Inhibition

-Relaxation that occurs in the muscle opposing the muscle experiencing the increased tension. -Tension in the contracting muscle stimulates the GTO and causes a simultaneous reflexive relaxation of the stretched muscle.

Autogenic Inhibition

-Relaxation that occurs in the same muscle that is experiencing increased tension. -When stimulated, Golgi Tendon Organ causes a muscle to reflexively relax.

Static Stretch

-Slow and constant, with the end position held for 15-30 seconds. -Because it is performed slowly, static stretching does not elicit the stretch reflex of the stretched muscle; therefore, the likelihood of injury.

Stretch Reflex

-The motor neuron that causes a muscle action of the previously stretched extrafusal muscle fibers. -Stimulation of the muscle spindle and subsequent activation of the stretch reflex.

Components of a Warmup

1. General Warmup: May consist of 5 minutes of slow aerobic activity (e.g. jogging, skipping, or cycling). The goal is to increase heart rate, blood low, deep muscle temperature, respiration rate, and perspiration and decrease viscosity of joint fluids. 2. Specific Warmup: Incorporates movements similar to the athlete's sport. This phase should also include rehearsal of the skill (s) to be performed.

Three Basic Types of PNF Stretching Techniques

1. Hold-Relax: Technique that begins with a passive pre-stretch that is held at the point of mild discomfort for 10 seconds. A passive stretch is then performed and held for 30 seconds. Due to autogenic inhibition. 2. Contract-Relax: Also begins with a passive pre-stretch of the hamstrings that is held at the point of mild discomfort for 10 seconds. Passive stretch is performed for 30 seconds. The increased ROM is facilitated due to autogenic inhibition . 3.Hold-Relax with agonist contraction: Following the isometric hold, further moving the new ROM. With this technique, the final stretch should be greater, primarily because of reciprocal inhibition and secondarily because of autogenic inhibition.

Flexibility

A measure of ROM and has static and dynamic components.

Dynamic Stretch

A type of functionally based stretching exercise that uses sport-generic and sport specific movements to prepare the body for activity.

Passive Stretch

Occurs when a partner or stretching machine provides external force to cause or enhance a stretch.

Active Stretch

Occurs when the person stretching supplies the force of the stretch.

Mobility Drills

Places an emphasis on the movement rather than on individual muscles.

Static Flexibility

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

Elasticity

The ability to return to original resting length after a passive stretch

Dynamic Flexibility

The available range of motion during active movements and therefore requires voluntary muscular actions.

Range of Motion (ROM)

The degree of movement that occurs at a joint is called.

Ballistic Stretch

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

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

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

Which of the following is a nontemperature-related effect of a warmup? a. enhanced neural function b. disruption of transient connective tissue bonds c. elevation of baseline oxygen consumption d. increase in muscle temperature

c

Which of the following stretching techniques decreases muscle spindle stimulation? a. dynamic b. ballistic c. static d. passive

c

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