Ch 14: Warm-Up & Flexibility Training

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

contraction of the stretched muscle

Elasticity

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

Dynamic flexibility

the available ROM during active movements, requires voluntary muscular actions

Range of motion

the degree of movement that occurs at a joint

Flexibility and peformance

the development of greater ROM will be associated with the aim of enhancing performance, often involving the need to apply force over the required ROM to assume key technical positions

What is the most effective PNF technique?

the hold-relax, due to facilitation via both reciprocal and autogenic inhibition

Static flexibility

the range of possible movement about a joint, requires not voluntary muscular activity

Plasticity

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

Proprioceptive neuromuscular facilitation (PNF)

usually performed with a partner and involve both passive movement and active muscle actions

Specific warm-up phase

incorporates movement similar to the movements of the athlete's sport

What are the 4 types of stretching?

1) Static: slow and constant, w/end position held for 30 sec 2) Ballistic: bouncing type movement in which end position not held 3) Dynamic: sport specific movements to prepare for activity 4) Proprioceptive neuromuscular facilitation (PNF): hold-relax, contract-relax, hold-relax w/agonist contraction

How long should a typical warm-up last?

10-20 min

The warm-up should end no more than ____ minutes before the start of the subsequent activity?

15

The appropriate duration for a static stretch is

15-30 seconds

General warm-up phase

5 minutes of slow aerobic activity, aimed to increase HR, blood flow, deep muscle temperature, respiration rate, and perspiration and decrease viscosity of joint fluids.

Fibrosis

A process older individuals go through in which fibrous connective tissue replaces degenerating muscle fibers

What joints have the greatest ROM?

Ball and socket joints, such as the hip & shoulder which can move in all anatomical planes

A traditional warm-up program structure is built around these requirements and has two key phases:

General warm-up and specific warm-up

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

I. autogenic inhibition & III. reciprocal inhibition

How should a strength and conditioning specialist plan warmups so that they will contribute to the overall development of an athlete?

Incorporate short-, medium-, and long-term considerations.

Temperature-related effects include

Increase in muscle temperature Core temperature Enhanced neural function Disruption of transient connective tissue bonds

What is flexibility training designed to do?

Increase the ROM around a joint through different forms of stretching.

Non-temperature related effects include

Increased blood flow to muscles Elevation of baseline oxygen consumption Postactivation potentiation

Ballistic stretch

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

During a PNF stretch, three specific muscle actions are used to facilitate a passive stretch:

Isometric and concentric muscle actions of the antagonist (muscle being stretched) are used before a passive stretch of the antagonist to achieve autogenic inhibition.

Factors affecting flexibility

Joint structure Age & sex Muscle and connective tissue Stretch tolerance Neural control Resistance training Muscle bulk Activity level

What is a warm-up designed to do?

Prepare an athlete for upcoming training or competition and to improve performance while potentially lessening the risk of injury.

Raise, Activate, Mobilizes and Potentiate protocol

RAMP structure: 1. Activities that RAISE the level of key physiological parameters, but also attempt to simulate the movement patterns of the upcoming activity. 2. ACTIVATE key movement patterns required for athletic performance in both performance and in overall development (Squat/lunge) & MOBILIZE focus on actively moving through a ROM, requiring motor control, stability, and flexibility and more closely relates to the movement requirements an athlete will face. 3. POTENTIATE focuses on the intensity of activities, activities progress in intensity until the athlete is performing at performance level.

Reciprocal inhibition

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

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

Static

ROM of a hinge joint

Such as the knee, which moves primarily in the sagittal plane and has the least amount of ROM

ROM of an ellipsoidal joint

Such as the wrist, moves in the sagittal and frontal planes

Autogenic inhibition

When the GTO is stimulated and causes relaxation occurs in the same muscle that is experiencing increased tension

Chronic effects of stretching on ROM require?

a dedicated flexibility program

Flexibility

a measure of ROM and has static and dynamic components

To prevent loss of ROM, an athlete should perform exercises that develop both?

agonist and antagonist muscles and should exercise through the full available ROM of the involved joints.

The acute effects of stretching on ROM:

are transient, and are greatest immediately after the stretching session

The control of an athlete's ROM is ultimately held at the level of the?

central and peripheral nervous system and less by structural elements

Stretch reflex

during a rapid stretching movement, a sensory neuron form the muscle spindle innervates a motor neuron in the spine causing a muscle action of the previous stretched muscle fibers

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

elevation of baseline oxygen consumption

When should an athlete stretch?

following practice or competition or as a separate session

Potentiation phase is especially important in activities that require?

high levels of speed, strength, and power

Dynamic stretching/Mobility drills

places an emphasis on the movement requirements of the sport or activity rather than on individual muscles

When stimulated during PNF stretching, GTO allow the relaxation of?

stretched muscle by its own contraction