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