Chapter 14 Warm-Up and Flexibility Training

Common PNF stretches with a partner

-Calves and ankles -Chest -Groin -Hamstrings and hip extensors -Quadriceps and hip flexors -Shoulders pg. 328

Guidelines for dynamic stretching

-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. -Contract the muscles as you move through the ROM.

Precautions for static stretching

-Decrease stretch intensity if you experience pain, radiating symptoms, or loss of sensation. -Use caution when stretching a hypermobile joint. -Avoid combination movements that involve the spine (e.g., extension and lateral flexion). -Stabilizing muscles should be active to protect other joints and prevent unwanted movements.

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 -As a separate session *if increased levels of flexibility are required *warm up first *useful as recovery session on the day after competition

Guidelines for static stretching

-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.

3 types of PNF stretching

-Hold-relax -Contract-relax -Hold-relax with agonist contraction

Precautions for dynamic stretching

-Move progressively through the ROM. -Move deliberately but without bouncing (movement must be controlled at all times). -Do not forsake good technique for additional ROM.

Positive effects of warm-up 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 and joints -Improved oxygen delivery due to the Bohr effect (higher temperatures facilitate oxygen release from hemoglobin and myoglobin -Increased blood flow to active muscles -Enhanced metabolic reactions -Increased psychological preparedness for performance

Warm-up has a positive impact on subsequent performance

-improvements in endurance performance (both aerobic and anaerobic) -improvements in performance on physical tasks such as jumping as well as sporting performance. **The structure of the warm-up influences potential improvements; as such, the warm-up needs to be specific to the activity to be performed.

Physiological responses to a warm-up

-increase in muscle temperature and core temperature -enhanced neural function -disruption of transient connective tissue bonds -increased blood flow to muscles -elevation of base line oxygen consumption -postactivation potentiation

Muscle spindles

-located within intrafusal muscle fibers that run parallel to extrafusal muscle fibers -monitor changes in muscle length -during rapid stretching movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine. The motor neuron then causes a muscle action of the previously stretched extrafusal muscle fibers called STRETCH REFLEX. -stimulation of the muscle spindle and activating the stretch reflex should be avoided while stretching -slow movement during static stretching should invoke the stretch reflex while ballistic stretching could.

Golgi tendon organs

-mechanoreceptor located near the musculotendinous junction -sensitive to increases in muscular tension -when stimulated GTO causes muscle to reflexively relax -relaxation that occurs in the same muscle that is experiencing increased tension is called AUTOGENIC INHIBITION -autogenic inhibition is accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle -relaxation that occurs in the muscle opposing the muscle experience the increased tension is called RECIPROCAL INHIBITION -reciprocal inhibition occurs when one simultaneously contracts the muscle opposing the muscle that is being passively stretched. Here the tension in the contracting muscle stimulates the GTO and causes a simultaneous reflexive relaxation of the stretched muscle.

Components of a warm up

1. A GENERAL WARM-UP period may consist of 5 to 10 minutes of slow activity such as jogging or skipping. Goal: -increase heart rate -increase blood flow -increase deep muscle temperature -increase respiration rate **This phase is followed by a period of general stretching that aims to replicate the ranges of motion required for the upcoming activity.

Joint structure

Ball and socket joints: move in all anatomical planes and have the greatest ROM (hip and shoulder) Ellipsoidal joint (oval shaped condyle that fits into an elliptical cavity): primarily allows movement in the sagittal and frontal planes is significantly less than that of hip or shoulder Hinge joint: movement primarily in the sagittal plane and ROM is less than that of the other two joints **The type of join, the shapes of the joint's articulating surfaces and the soft tissues surrounding the joint all affect its ROM.

The warm-up is an integral part of the training session.

CSCS professionals should plan warm-ups incorporating short-, medium-, and long-term considerations that will contribute to the overall development of the athlete.

RAMP phase 2

Phase 2 - Activating and Mobilizing -same as the stretching phase of typical warm-up -key movement patterns such as squat and lunge patterns are performed. -focus on mobility, or actively moving through a range of motion, requires motor control, stability and flexibility closely related to movements in the sport. -still debating whether static stretching is useful or detrimental during this stage. -focus should shift to performance with exercises designed to contribute to the preparation for the upcoming session. -use dynamic stretching

RAMP Phase 3

Phase 3 Potentiation -analogous to the specific warm-up -also focuses on the intensity of activities. -use sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session. **the more power necessary for the sport or activity, the more important the potentiation phase of warm-up and including high-intensity dynamic exercises can facilitate subsequent performance.

Ballistic stretch

Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held **triggers the stretch reflex which may limit ROM

Flexibility

a measure of ROM and has static and dynamic components.

5. 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

4. 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

1. 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 in baseline oxygen consumption d. increase in muscle temperature

c. elevation in baseline oxygen consumption

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

c. static

2. 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. stretching muscle by its own contraction

d. stretching muscle by its own contraction

Range of Motion (ROM)

extent of movement of a joint

Both ___ and ____ can result in higher risks of injury.

inflexibility and hyperflexibility

Proprioceptive Neuromuscular Facilitation (PNF)

stretching techniques that involve combinations of alternating contractions and stretches -may be superior to other stretching methods because it facilitates muscular inhibition. -Isometric muscle action: hold -Concentric muscle action: contract -Agonist contraction: concentric muscle action of the agonist

Elasticity

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

Dynamic flexibility

the available ROM during active movements and therefore requires voluntary muscular actions Dynamic ROM is generally greater than static ROM.

Plasticity

the tendency to assume a new and greater length after a passive stretch

Warm-up goal:

to prepare the athlete mentally and physically for exercise or competition.

Hold-Relax With Agonist Contraction

1. passive prestretch held to the point of mild discomfort for 10 sec 2. Partner applies hip flexion force and says (hold and don't let me move the leg". Athlete holds a resists the movement causing an isometric contraction and held for 6 seconds 3. Athlete flexes at the hip assisting the partner stretching the hamstring. (reciprocal inhibition because activation of the hip flexors and second because of autogenic inhibition from activation of the hamstrings) ***most effective PNF stretch technique due to both reciprocal and atogenic inhibition.

Hold-relax

1. passive prestretch held to the point of mild discomfort for 10 sec 2. Partner applies hip flexion force and says (hold and don't let me move the leg". Athlete holds a resists the movement causing an isometric contraction and held for 6 seconds 3. Athlete relaxes the muscle and passive stretch is held for 30 sec (taking advantage of the autogenic inhibition in the hamstrings caused by the contraction of hamstrings in step 2)

Contract-Relax

1. passive prestretch held to the point of mild discomfort for 10 sec 2. athlete extends the hip against resistance from the partner so that a concentric muscle action through the full ROM in hamstrings (extension) occurs 3. Athlete relaxes and passive hip flexion stretch is applied by partner and held 30 seconds (increased ROM is faciliated due to autogenic inhibition activated in the hamstrings)

Components of a warm up (cont)

2. A SPECIFIC WARM-UP period incorporates movements similar to the movements of the athlete's sport. Should also include rehearsal of the skills to be performed ***The whole total warm-up typically lasts between 10 and 20 minutes. ***Warm-up should end no more than 15 min before the start of the subsequent activity (after this time the positive effects of warm-up start to dissipate)

Muscle and connective tissue

A range of body tissues can influence flexibility -muscle tissue -musculotendinous unit -tendons -ligaments -fascial sheaths -joint capsules -skin **these can all limit ROM

Dynamic stretch

A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity -sometimes referred to as mobility drills -avoids bouncing -performed in a more controlled manner than ballistic stretching -less effective than static or PNF at increasing static ROM -select exercises that mimic sport movement

Stretch tolerance

Individuals with a greater ROM tend to demonstrate a greater level of stretch tolerance and are thus able to tolerate a greater stretch load. *One important feature of a regular stretching program is that it can increase an athlete's stretch tolerance, thus potentially permitting further increases in flexibility.

Two important proprioceptors should be considered during stretching:

Muscle spindles Golgi tendon organs (GTO)

Age and Sex

Older people tend to be less flexible than younger people Females tend to be more flexible than males.

Raise, Activate and Mobilize, and Potentiate (RAMP) protocol

Phase 1 - Raise -activities that raise the level of key physiological parameters but also the levels of skill of the athletes. -General warm-up phase with the same goals as general warm-up. -not simply aerobic exercises but instead attempt to simulate the movement patterns or skill patterns needed for the sport -also helps psychological preparedness

static flexibility

range of possible movement about a joint and its surrounding muscles during a passive movement -requires no voluntary muscular activity (a partner is stretching you, gravity or a machine)

Optimizing flexibility in relation to the specific activity

rather than simply maximizing flexibility is the main aim of training.

Static stretch

slow and constant, with the end position held for 30 seconds

Types of stretching

static, dynamic, ballistic, PNF