CH 5 - Warm-up and Flexibility
Application of intensity and Complexity
A walking toe touch may be used early in a dynamic warm-up with a power skip reserved for later in the routine. Any explosive movements like jump squats would occur at the very end of a warm-up as potentiation for the transition to key strength training exercises.
PNF example
An individual can get a hamstring stretch by laying on their back with one leg on the floor and the other flexed straight in the air. Keeping the knee straight, a partner assists to make sure an appropriate range of motion is reached for 10 seconds. Then, the partner braces while the person being stretched isometrically contracts the hamstrings for 6 seconds. Finally, the partner stretches the hamstrings into the newly gained range of motion for a deeper stretch and repeats as necessary.
T or F: Static stretching is highly recommended prior to a strength training session.
b. False
If the full range of motion is missing, a lifter may choose to dedicate a separate session to improving flexibility. However, if strength training exercises are completed through a full range of motion, flexibility can be _________ without dedicating extra time to mobility work.
maintained
Beneficial Effects of Warming up
1) Improved speed of contraction and relaxation of unnecessary muscular tone. 2) Increased rate of force development and reaction time. 3) Improved strength and power production. 4) Muscles are less resistant to changes in length (reduced viscosity). 5) Increased body temperature for more efficient oxygen transfer and metabolism. 6) Working muscles also get more oxygen and nutrient delivery through increased blood flow. 7) Improved mental preparation for subsequent lifts.
_____________ is ample time to complete a full warm-up based on the RAMP protocol. Some of the warm-up will be blurred with the beginning of the exercise session, so lower intensity warm-up sets should be included in the 10-15 minute recommendation.
10-15 minutes
ballistic stretching
Ballistic stretching is achieved similar to dynamic, only with more aggressive movements into end range of motion. Instead of slow and controlled, a ballistic routine requires an individual to bounce into the stretch. Ballistic stretching is the least used form of stretching as a result of the bouncing movements which can create excessive strain on soft tissues. While the potential for benefit is present, careful monitoring should occur to prevent potential injuries.
dynamic stretching
Dynamic stretches are slow and controlled and programmed to replicate movements anticipated to occur during a lifting session. This type of warm-up can be effectively accomplished in 10-15 minutes and will include a variety of drills over approximately 15 meters
PNF stretching
One simple method for PNF stretching is the 10-6-30 hold-relax method . First, a muscle is stretched passively by a partner for 10 seconds, followed by a 6-second isometric contraction. The muscle is then relaxed for a 30-second passive stretch.
The basic tenets of this stage of preparing for strength training can be categorized by the ___________
RAMP protocol
Static Stretching
Static stretching is when a muscle is stretched to the point of mild discomfort and held in that position for approximately 15-30 seconds. While this type of stretching is common when repetitions are longer, decrements to strength and power can be observed. Therefore, this type of stretching is preferred as a part of a chronic mobility routine, best reserved for a separate flexibility session, or immediately following a lifting session. Despite the possible negative consequences of static stretching, the limitations are only apparent with more aggressive static stretching routines held longer than the general recommendations. As a result of the potentially performance-limiting effects, static stretching is recommended during a separate flexibility session, rather than a component of a warm-up. Other forms of stretching, such as dynamic and PNF, are more neuromuscularly beneficial to performance
Proprioceptive Neuromuscular Facilitation (PNF)
Stretch muscle statically, contract and stretch muscle statically beyond initial static stretch This is an advanced form of stretching, which relies on the influence of muscle spindles to facilitate neuromuscular inhibition. Essentially, receptors in the belly of the muscle are activated to cause that muscle to relax. Acutely, PNF is able to improve range of motion, which may be beneficial going into a lift if an individual is lacking. Therefore, PNF may be useful prior to lifting. However, this style of stretching usually requires a partner and a certain level of competence, making it less applicable for casual lifters.
Potentiate
The final phase of warm-up is designed to make future movements more powerful or effective. It may be difficult to distinguish this phase of the warm-up from initial attempts at a lift as there is substantial overlap with sport-specific movements. Some examples include plyometrics or other explosive movements. Concluding the warm-up with these types of efforts makes sure the central nervous system (i.e. the brain) is fully cooperating with the muscles about to be used during the strength training session.
Raise
This phase is the most general phase of the warm-up, focusing on the major physiological changes of increased levels of activity. Once the body is generally warm, more attention can be given to specific preparation for strength training.
T or F: proper strength training technique can alleviate some of the time committed to a flexibility routine
True
Summary
Warming up is common practice among strength trainers. However, the efficiency and effectiveness of these warm-ups should be evaluated to ensure adherence to best practice recommendations. Adhering to the RAMP protocol is a good way to ensure the body is appropriately prepared for the rigors of a strength training session. Prior to a lift, a 10-15 minute dynamic routine is more than sufficient to assist in performance and support safe exercise.
Activate and Mobilize
actively move through a range of motion One of the keys to this phase is to avoid muscle isolation and instead, focus on movement patterns specific to the planned activities. The essence of activation and mobilization is to "wake up" or recruit the appropriate muscles and get them to operate through the range of motion required for the subsequent lifts. Generally, *dynamic stretches* are preferred during these paired phases. This movement-oriented warm-up process encourages full body movements to facilitate coordinated efforts.
Which of the following is the best example of a movement included in the "R" portion of the RAMP protocol? a. walking toe touches for 10 yards b. light jog around the playing area c. high-speed sprint starts (~5yards) d. 30 sec seated hamstring stretch
b. light jog around the playing area
Warming up still has all of the benefits listed at the ________ of the chapter, but instead of focusing on improving flexibility, the warm-up should be dedicated to preparing the body for more rigorous strength training movements.
beginning
A person just completed his or her warm-up prior to beginning a strength training session with the Deadlift. However, this person still feels tightness in the hamstrings and doesn't feel ready to deadlift yet. Which type of stretching is recommended in this scenario? a. dynamic b. ballistic c. static d. PNF
d. PNF
Types of streching
dynamic, static, PNF (proprioceptive Neuromuscular Facilitation), and Ballistic
Sometimes, high volume sets will stimulate excess muscular tone, which can be alleviated with continuous stretching throughout a lifting session. At the _____ of a lift, it may provide further benefit to dedicate a few minutes to static stretching to help muscles get back to a status more closely aligned with rest.
end
RAMP protocol
raise, activate, mobilize, potentiate
The initial movements should be _______ and low intensity to slowly stimulate the body towards the higher intensity, more complex movements associated with strength training.
simple