NSCA-CSCS Chapter 14

What is the preferred method of stretching during a warm-up?

Dynamic stretching

With the behind the neck stretch, where is your hand aiming?

Hand down the opposite scapula Pulling elbow with the other hand helps to increase shoulder abd which should help with this

What type of muscle action is referred to as "hold," "contract," and "relax?"

Hold = isometric Contract = concentric Relax = passive, static stretches

How is dynamic stretching different from static stretching?

In dynamic stretching the muscle does not relax during the stretch but instead is active through the range of motion

For a shot putter or an American football offensive lineman, what is more important: ROM or muscle bulk?

It may not be best to decrease muscle bulk. Strength and conditioning professionals should always keep th requirement of the athlete's sport in mind. The need for large muscles may supersede the need for extreme joint mobility and vice versa

Since neural and vascular structures stretch during flexibility exercises, what should be monitored?

Loss of sensation or radiating pain

Dynamic stretching is sometimes referred to as what?

Mobility drills

Why is proprioceptive neuromuscular facilitation stretching often impractical?

Most of the stretch require a partner and some expertise

What muscles are being stretched with cervical flexion and ext?

SCM, suboccipitals, splenae

Second phase of RAMP warm-up procedure is analogous to the ___________ component of a typical warm-up.

Stretching

How many phases are there of RAMP?

THREE! 1. Raise 2. Activate and Mobilize 3. Potentiate

True or false: resistance training programs may increase flexibility

TRUE! and assist in the development of force capacity through the enhanced ROM

True or false: activity level improves flexibility

false- activity level alone does not increase flexibility; stretching exercises or exercises requiring the body to move through a full ROM are essential to maintain or increase flexibility

How long do you hold for the isometric "hold" and the passive "relax" stretch during hold-relax?

hold = 6 seconds relax = 30 seconds

What is the most effective PNF stretching technique and why?

hold-relax with agonist contraction; most effective due to facilitation via both reciprocal and autogenic inhibition

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

plasticity

The degree of movement that occurs at a joint

range of motion

Relaxation that occurs in the muscle opposing the muscle experiencing the increased tension

reciprocal inhibition

What does the general warm-up period consist of?

-5 minutes of aerobic activity (i.e. jogging, skipping, cycling) -followed by a period of general stretching to replicate the ROM required for the upcoming activity

Stretching should be performed at the following times for optimal benefits:

-5-10 min following practice and competition because of increased muscle and body temperature, which increases the elastic properties of collagen within muscles and tendons allowing for a greater stretch magnitude -as a separate session if increased levels of flexibility are required

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.

What is fibrosis? Who undergoes this?

-Fibrous connective tissue replaces degenerating muscle fibers -Older people undergo this process

What are the advantages of dynamic stretching and mobility exercises?

-Helps maintain temperature related benefits of the raising phase of warm-up -multiple joints can be integrated into a single stretch -improves subsequent running performance

What are the 3 basic types of PNF stretching?

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

What happens during specific warm-up?

-Incorporates movements similar to the movements of the athlete's sport -Should include rehearsal of the skill(s) to be performed

What is the aim of the general warm-up?

-Increase HR, BF, deep muscle temp, RR, [erspiration -Decrease viscosity of joint fluids

Physiological responses from a warm up can potentially increase subsequent performance. These can be divided into temperature and non-temp related effects. What are the temperature related effects?

-Increase core temperature -increases in muscle temperature -enhanced neural function -disruption of transient connective tissue bonds

Physiological responses from a warm up can potentially increase subsequent performance. These can be divided into temperature and non-temp related effects. What are the non-temperature related effects?

-Increased Blood flow to the muscles -elevation of baseline oxygen consumption -postactivation potentiation (the increase in strength of nerve impulses along pathways which have been used previously, either short-term or long-term.)

Is the stretch reflex involved with static stretching? What about ballistic and dynamic stretching?

-Static: No because of the very slow movement -Ballistic and dynamic: yes rapid movement may stimulate the muscle spindles

What are the factors that affect flexibility?

-age & sex -joint structure -stretch tolerance -muscle and connective tissue -neural control -resistance training -muscle bulk -activity lvl

How does dynamic stretching differ from ballistic stretching

-avoids bouncing and is performed in a more controlled manner than ballistic stretching -The result is a controlled range of motion that is often smaller than that produced by ballistic stretching, but demonstrates the control required to be able to actively move through the full range of motion and assume and hold the end position

When designing a dynamic stretching program, the starting point should be what?

-careful analysis of the major movement patterns within the given sport AND -The ROM required within these movements

Common PNF stretches with partner includes

-chest -ankle and calves -hamstring and hip extensors -shoulders -quads -groin

Heavy resistance training with limited range of motion during the exercises may decrease range of motion. To prevent the loss of range of motion what should an athlete do?

-perform exercises for both the agonist and antagonist muscles -exercise through the available range of motion

Muscle bulk may adversely affect range of motion by impeding joint movement. An athlete with large biceps or deltoids may have difficulty doing what?

-stretching the triceps -racking a power clean -Holding a bar while performing a front squat

Major factors in the warm-up influence the potential improvement, what are the 2 major factors?

-the structure of the warm-up (should address the specific physiological, biomechanical, and psychological requirements of the sport and athlete) -specificity of the warm-up

In regard to joint structure, more specifically how does this affect ROM?

-the type of joint (i.e. ball & socket vs. hinge) -soft tissues surrounding the joint -shape of the joint's articulating surfaces

How does the contract-relax technique work?

1. Passive prestretch 10 seconds 2. Concentric contraction of the muscle you want to stretch AGAINST RESISTANCE through the FULL ROM (it's not isometric like hold-relax) 3. Passive stretch by the partner for 30s

A traditional warm-up program structure typically involves what 2 key phases?

1. general warm-up period 2. specific warm-up period

How long should effective warm up for using dynamic stretching be?

10-15 min

How long should warm-up last? The warm-up should end no more than ______ minutes prior to the start of the subsequent activity. Why?

10-20 minutes of warm-up 15 minutes; because after this time the positive effects of the warm-up start to dissipate

For longer lasting effects of flexibility, how often and for how long does one need to stretch ? How mAny weeks?

2x per week for a minimum of five weeks has been shown to significantly improve flexibility 15-30s duration

At what duration do we see the most significant improvements with flexibility with acute stretching?

3 min - 24 hr then they decline

How many phases are there to a PNF stretching technique? What is the first set of any PNF technique?

3 phases. 1st phase: passive prestretch of 10s held at the point of mild discomfort 2nd and 3rd phases give each technique it's name (i.e. hold, relax)

Special care should be taken during ballistic stretching when...

A previous injury has been reported

Athletes in sports that require greater range of motion may need to spend more time in what phase of RAMP warm up?

Activate and mobilize phase

How is autogenic inhibition accomplished?

Active contraction of a muscle immediately before a passive stretch of that same muscle Both isometric and concentric muscle actions of the ANTAGONIST (aka the muscle being stretched) are used BEFORE a passive stretch of the antagonist to attain greater flexibility

With effective planning, the potentiation phase of the warm-up can be a key part of the session, presenting an ideal opportunity to work on...

Aspects of performance such as speed and agility

Relaxation that occurs in the same muscle that is experiencing increased tension

Autogenic inhibition Happens with GTOs

This type of stretch typically involves active muscular effort and uses a bouncing type movement in which the end position is not held

Ballistic stretch

With each repetition, the end position of the stretch extends farther than in the preceding repetition. Which type of stretch does this describe?

Ballistic stretch

Exercises that encourage the athlete to use key movement patterns will help with what?

Development of the required motor control as well as developing mobility

This refers to the available range of motion during active movements and therefore requires voluntary muscular actions

Dynamic flexibility

This is a type of functionally based stretching exercise that uses sport generic and sports Specific movements to prepare the body for activity

Dynamic stretch

One can think of this type of stretching as actively moving a joint through the range of motion encountered in a sport

Dynamic stretching

True or false: it is important to have stimulation of the muscle spindle during stretching

False - stimulation of the muscle spindle and the subsequent activation of the stretch reflex should be avoided, as motion will be limited by the reflexive muscle action. If the muscle spindles are not stimulated, the muscle relaxes and allows greater stretch which is optimal

True or false: stretching has been shown to prevent injury and subsequent muscle soreness

False -there has been no consistent link between stretching and injury prevention or subsequent muscle soreness

True or false: normal range of motion guarantees normal movement

False, normal ROM Does not guarantee normal movement For this reason flexibility viewed in isolation can be misleading

True or false: static flexibility requires voluntary muscular activity for a stretch

False-static flexibility requires no voluntary muscular activity; an external force such as gravity, a partner, or a machine provides the force for a stretch

True or false: dynamic stretching exercises are performed for a series of repetitions to cover a given distance

False. Dynamic stretching exercises can be performed for a series of reps in the same place or to cover a given distance

How does hold-relax with agonist contraction differ from hold-relax?

First and second phases are the same, but the third phase involves an agonist concentric contraction IN ADDITION to the passive stretch in order to move further into ROM

A mechanoreceptor located near the musculotendinous junction that is sensitive to increases in muscular tension

Golgi tendon organ

When would there be an injury to the muscles or connective tissue during static stretching ?

If the stretch is too intense. Otherwise there are no real disadvantages to static stretching if proper technique is used

ROM + _____ _______ = maximize performance

Motor control

Should there be pain during static stretching?

No - athletes should hold a stretch at a position of mild discomfort, not pain

This phase deploys sport-specific activities that progress In intensity until the athlete is performing at the intensity required for the subsequent competition or training session

Potentiation

What is the name of the warm-up structure that builds on general and specific warm-up structure and provides a suitable approach via which performance can be maximized in the short, medium, and long term?

RAMP protocol (Raise, Activate & Mobilize, Potentiate)

Each dynamic stretching drill should start slowly and gradually increase the _________, __________, or both during subsequent reps or sets

ROM, Speed

First phase of RAMP - although analogous to the general warm-up, how is it different?

Raise -Increases the level of key physiological parameters like general warm-up, but also the levels of skill of the athlete -These are not just general aerobic exercises, instead they simulate the movement patterns in the upcoming activity or develop the movement patterns or skill patterns the athlete will need to deploy in the sport

What muscles are being stretched with cervical rotation to the R and L?

SCM

The range of possible movement about a joint and it's surrounding muscles during a PASSIVE movement

Static flexibility

This type of stretches slow and constant, with the end position held for 15 to 30 seconds without movement

Static stretch

In situations in which an increased static range of motion is needed what type of stretching method is preferred?

Static stretching or proprioceptive neuromuscular facilitation methods

What is the advantage of dynamic stretching?

The ability to promote dynamic flexibility into replicate the movement patterns and range of motion required for sport activities This is why dynamic stretches are preferred during warm-up

In a dynamic stretch that mirrors a sport skill, it is important that the stretch also emphasizes...

The key skill factors required for the movement so that the most important mechanics of the drill are reinforced

It is this phase of the RAMP warm up that ultimately determines the optimal length of the warm-up

The potentiation phase as it can become a key part of the session allowing the delivery of elements such as speed and agility training.

The phase of potentiation is analogous to what? Importantly, it also focuses on what?

The specific warm-up; intensity of activities

Should static stretching be used within warm-up?

There is still great debate, the evidence is equivocal.

What is the goal of warmup?

To prepare the athlete mentally and physically for exercise or competition

True or false static and ballistic stretching are both effective in enhancing range of motion

True

How does reciprocal inhibition work?

When one simultaneously contracts the muscle opposing the muscle that's passively being stretched A concentric muscle action of the agonist (agonist contraction) used during a passive stretch of the antagonist Agonist = not the muscle being stretched, the muscle being stretched is the antagonist

What happens during the second phase of RAMP?

activate AND mobilize -key movement patterns required for athletic performance in both the subsequent session and in the athlete's overall development, such as squat and lunge patterns

Warm-up effects are best elicited via what type of warm-up?

an active type of warm-up rather than via passive warming techniques

Increased ROM is facilitated in the contract-relax PNF stretch due to ________ inhibition

autogenic

In hold-relax, the final stretch should be of greater magnitude due to __________ inhibition.

autogenic inhibition i.e. activation of the HS when stretching the hamstrings

In deciding whether or not to use static stretching in a warm-up, the strength and conditioning professional should perform a:

benefit-risk analysis

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

elasticity

What type of joint is the wrist? How many planes does it primarily move in?

ellipsoidal joint; 2 planes (Frontal and sagittal)

A measure of range of motion and has static and dynamic components

flexibility

With hold-relax with agonist contraction, the final stretch should be greater, primarily because of _________ inhibition, and secondarily because of __________ inhibition.

reciprocal, autogenic

An important feature of a regular stretching program is that it can increase an athlete's ______ ____________, thus potentially permitting further increases in flexibility.

stretch tolerance

The ability to tolerate the discomfort of stretching

stretch tolerance

Effective strength training protocols should be seen as an important adjunct to a _______ program

stretching

The potentiation phase of a warm-up is important to subsequent performance, especially in activities such as those...

that require high levels of speed, strength, and power

The control of an athlete's ROM is ultimately he'd at the level of what?

the central and peripheral nervous system and less by structural elements i.e. afferent and efferent mechanisms resulting in both reflexive and conscious activities that ultimately control the ROM an athlete is able to attain

Strength and conditioning professionals should plan warm-ups incorporating short, medium, and long-term considerations - why?

to contribute to the overall development of the athlete (i.e. rather than just planning to optimally prepare the athlete for a subsequent session)

What muscles are being stretched with the behind-neck stretch (aka chicken wing)?

tricep brachii, lats

True or false: PNF stretching involves both passive movement and active (isometric and concentric) muscle actions

true

True or false: a warm-up is designed t prepare an athlete for upcoming training or competition and can improve performance while potentially lessening the risk of injury

true

True or false: the warm-up is an integral part of a training session

true they should not be thought of as a separate entity