Chapter 14: Warm Up and Flexibility Training

Lab 1: Functional Dynamic Warm-up - Possible Questions for Discussion

Be able to answer these questions once the chapter is completed, look at sheet for answers and notes on these questions •What are the components of a functional dynamic warm-up? •What is the (general) purpose and goal of each of those components? •What are the precautions or contraindications of static stretching during a pre-contest or pre-practice warm-up? •What (specific) physical and physiological changes will a progressive dynamic warm-up cause? •What factors will affect the length (in time) of the dynamic warm-up?

Lab 2: Flexibility/Mobility - Possible Questions for Discussion

Be able to answer these questions once the chapter is completed, look at sheet for answers and notes on these questions •What is the difference between flexibility and mobility activities? •Why should we choose not to perform static or PNF flexibility exercises prior to high speed or high power activities? •Describe the importance of timing when using flexibility exercises to improve performance •How do we assess or measure flexibility and mobility?

Warm-Up Components

•A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping, cycling, etc. •A specific warm-up period incorporates movements similar to the movements of the athlete's sport •The whole warm-up typically lasts between 10 and 20 minutes -If crunched on time, take things out that are less important •Environmental Considerations (temperature/humidity, space, etc.) -If it's very hot out, they don't need very long of a warm-up -Manipulate the space, use it, such as jogging in place if too small, etc., we should have alternate plans going into it

Lab 2: Flexibility/Mobility - Set Up and Procedure

1.) Dress for participation in a flexibility lab that will include a dynamic warm-up and a series of flexibility exercises, There is no other equipment need 2.) We will demonstrate different stretching techniques often used in training programs to improve flexibility 3.) We will demonstrate different mobility techniques often used in training programs •Look at sheet for notes on the warm-up, what we did, why, etc.

Proprioceptive Neuromuscular Facilitation(PNF) Stretch: Contract-Relax

Contract-Relax •Passive prestretch(10 seconds) -Same as before, can go 15 - 20 seconds as well, but never shorter than 10, this is going to be more effective than the hold-relax stretch •Concentric muscle action through full ROM -It is no longer isometric, they would still activate their stretched muscle, but would go down into complete hip extension with resistance(they'd want to go into some hyperextension if possible), They are bringing it down fully this time, not just holding it isometrically at their hand •Passive stretch(30 seconds) -Relax, then stretch again right away to keep GTO activated, should gain further ROM than before They should have more ROM the second passive stretch, this is also autogenic inhibition of the GTO(of the same muscle being stretched), to relax the muscle •Positions for PNF Hamstring Stretch(look at diagrams in notes) -Passive prestretch of hamstrings during contract-relax PNF stretch -Concentric action of hip extensors during contract-relax PNF stretch -Increased ROM during passive stretch of contract-relax PNF stretch, they should be ready to brace down if person is going down with full force

Lab 1: Functional Dynamic Warm-up - Set up and Procedure

Dress for participation in a 20-minute dynamic warm-up that will include running, mobility, flexibility, and possibly multi-directional movements, There is no other equipment needed •Look at sheet for notes on the warm-up, what we did, why, etc.

Proprioceptive Neuromuscular Facilitation(PNF) Stretch: Hold-Relax

Hold-Relax •Passive prestretch(10 seconds) -Need to make sure they are completely relaxed first, they will be stretched slowly until mild discomfort and hold it for 10 seconds •Isometric hold(6 seconds) -They will then press hard into person, activating the muscle being stretched, such as the hamstring, should push hard enough to activate their GTO •Passive stretch(30 seconds) -They relax again and should be able to push further, should gain a little bit of ROM This is autogenic inhibition, the same muscle being stretched is then contracted isometrically, then stretched again •Positions for PNF Hamstring Stretch(look at diagrams in notes) -Starting position for PNF hamstring stretch -Partner and subject leg and hand positions for PNF hamstring stretch -Passive prestretch of hamstrings during hold-relax PNF stretching -Isometric action during hold-relax PNF hamstring stretch -Increased ROM during passive stretch of hold-relax PNF hamstring stretch

Proprioceptive Neuromuscular Facilitation(PNF) Stretch: Hold-Relax with Agonist Contraction

Hold-Relax with Agonist Contraction •During third phase(passive stretch), concentric action of the agonist is used to increase the stretch force -This is the most complex, but most effective, very intense stretch -There's the prestretch(same as all, first 10 s), then the isometric hold for 6 s with the muscle being stretched(excites GTO, autogenic inhibition like in the hold-relax), then the opposite muscle of the one being stretched is contracted with guidance from their hands(if stretching hamstring, they would go into full hip flexion), the hip flexor is activating(this is now reciprocal inhibition as well) -GTO is activated when firing the same muscle being stretched and when the opposite muscle is being fired as well(so both ways) We are activating our GTOs in two ways, autogenic and reciprocal inhibition •Positions for PNF Hamstring Stretch(look at diagrams in notes) -Passive prestretch during hold-relax with agonist contraction PNF hamstring stretch -Isometric action of hamstrings during hold-relax with agonist contraction PNF hamstring stretch -Concentric contraction of quadriceps during hold-relax with agonist contraction PNF hamstring stretch, creating increased ROM during passive stretch Key Point: The hold-relax with agonist contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition of GTOs

Warm-Up: Key Point

It is very important •The structure of the warm-up influences potential improvements, as such, the warm-up needs to be specific to the activity to be performed, We also need to switch it up once in a while, we get bored easily •Should consist of a period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity(either a sport-specific warm-up or a weight room warm-up like we'd do in strength & conditioning)

Flexibility: Frequency, Duration, and Intensity of Stretching

•Acute effects of stretching on ROM are transient(short-lasting), it may improve ROM but only for a few seconds/minutes afterwards •For longer-lasting effects, a stretching program is required •Two sessions per week for a minimum of 5 weeks, It needs to be done consistently to have long term effects •Stretches should be held at a position of mild discomfort for 15 to 30 seconds, again this is very subjective -We should not go over 40 seconds, nothing really happens afterwards, it's a waste of time to go that long and we could be working on other things instead -We should also spend time on what's necessary to stretch, if we are very flexible in certain areas, we should spend less time on them and should work on the areas we want to improve in

Common PNF Stretches with a Partner

•Calves and ankles, Chest, Groin, Hamstrings and hip extensors, Quadriceps and hip flexors, Shoulders •Look at examples with the diagrams in the notes •Some of them don't look too good, In Figure 14.15, they should press down on their lower back, they have a shear force to the lumbar spine, which looks painful, Also, some of the shoulder stretches look bad, especially with people who may have anterior shoulder problems

Dynamic Stretch

•Carry out 5 to 10 repetitions for each movement, either in place or over a given distance •Progressively increase the ROM on each repetition(start with light ROM and increase with more intense and aggressive exercises), potentiation •Increase the speed of motion on subsequent sets where appropriate •Actively control muscular actions as you move through the ROM

Warm-Up: Positive Effects on Performance

•Faster muscle contraction and relaxation of both agonist and antagonist muscles, faster conduction velocities •Improvements in the rate of force development and reaction time •Improvements in muscle strength and power, getting MUs ready to go •Lowered viscous resistance in muscles, less thickness •Increased blood flow to activate muscles, more O2, byproducts away •Enhanced metabolic reactions •An increased psychological preparedness for performance •Of course an increase in HR, BR, and sweating(byproducts), We want to warm-up our entire body, not just the one we're focusing on for that day

Flexibility

•Flexibility is a measure of range of motion(ROM) at a joint and has static and dynamic components •Static flexibility is the range of possible movement about a joint and its surrounding muscles during a passive movement, a sit and reach test is a static flexibility test, the reach behind is another -If working with clients(that are just trying to lose weight, become more fit), they can use static stretching at any time because they are not going for power or max strength weight training, But for a track meet, we should have them statically stretch after the meet, they are still warm and it will help their flexibility but it won't affect their power output, Not all studies agree on this, there is a lot of things that go into it, nothing is ever black and white in our field •Dynamic flexibility is that available ROM during the active movements, it requires voluntary muscle actions, this was our dynamic warm-up's motion, this is to be included prior to activity

Flexibility: 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 -If the client does not care about power, they can stretch at any time during the workout(i.e., before, during, or after) -The key is to warm-up our muscles before stretching, cold tissue is not very elastic, so stretching would not be as effective •As a separate session -If increased levels of flexibility are required, additional stretching sessions may be needed -In this case, stretching should be preceded by a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching -This type of session can be especially useful as a recovery session on the day after a competition

Static Stretch

•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, because it is a very subjective range •Hold stretches for 15 to 30 seconds •Repeat unilateral stretches on both sides(e.g., for both left and right legs)

Chapter Objectives

•Identify the benefits and components of a preexercise warm-up •Structure effective warm-ups •Identify factors that affect flexibility •Use flexibility exercises that take advantage of proprioceptive neuromuscular facilitation •Select and apply appropriate static and dynamic stretching methods Warming up for cardio is just as important for warming up for heavy weightlifitng

Factors Affecting Flexibility

•Joint structure -Structure determines the joint's range of motion -Each joint has its own typical ROM, there's a given range at any given joint, things like arthritis and bony processes can impede and limit joint ROM •Age and sex -In general, older people tend to be less flexible than younger people, and females tend to be more flexible than males -Why do we lose flexibility with age?, because of the quality of muscle, the muscle tissue starts to act more like connective tissue, it doesn't like to extend as much as we get older •Muscle and connective tissue -Elasticity and plasticity of connective tissues also affect ROM •Stretch tolerance -The ability of an athlete to tolerate the discomfort of stretching, mild discomfort, this is very subjective •Neural control -Range of motion is controlled by the central and peripheral nervous system, including both afferent and efferent mechanisms -Flexibility is more complex that we give it credit, it has affects on our nervous system

Warm-Up: Ramp Protocol

•Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that stimulate the movement patterns of the upcoming activity •Activate and Mobilize: Actively move through a range of motion -Examples: Skips(for power output), lunges with rotation(for thoracic mobility), supermans(for hamstrings and glutes), arm swings(can even incorporate lower body movements with it), side shuffle, air squats, Frankensteins, carioca, shoulder circles, inch worm push-ups(for core stability, chest force production, stretching hamstrings) -We should tailor the warm-up for them, if they have shoulder mobility problems, we should include more shoulder exercises in the warm-up •Potentiate: Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session -Weight training, e.g., glute activation for squats, Getting the MU ready for force production, using bands, This is when we are adding resistance to get them ready for the activity -We should have several different warm-ups, that each have a certain pattern to them such as acceleration followed by mobility, etc. -We went through this in our first lab, the dynamic workout, potentiation was the glute activation we did at the end getting us ready for the workout

Factors Affecting Flexibility Continued

•Resistance training -Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM, this should augment proper ROM, it should not make our ROM worse if we're doing it correctly •Muscle bulk -Large muscles may impede joint movement, it is a mechanical block, It can lead to ADL issues, such as not being able to wipe or putting on a shirt it too much muscle mass -Adipose tissue can impede joint movement too, We may have to think of other ways to stretch muscle tissue for certain clients that can't do the certain ones we have in mind, we always need to have multiple options •Activity level -An active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility, It is an association, not a cause and effect

Types of Stretching

•Static stretch -Slow and constant, with the end position held for 15 to 30 seconds •Ballistic stretch -Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held, We should not use this for flexibility, it is used for explosiveness •Dynamic stretch -A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity, this is our dynamic warm-up used to prepare us for activity, we do not get as many flexibility gains from it compared to static stretching, which is specifically for flexibility, This is more for a warm-up getting our bodies ready to exercise or play a sport, should never do sprints or other high-intensity exercises without a proper dynamic warm-up beforehand

Proprioceptors and Stretching(PNF stretching)

•Stretch reflex -A stretch reflex occurs when muscle-spindles are stimulated during a rapid stretching movement -This should be avoided during stretching, as it will limit motion, think of hip trying to come up as stretching hamstring, it tries contracting, which will not aid in flexibility -Caused by stimulation of muscle spindles, We don't want our muscles to be excitatory and activating, it would be contracted when we are trying to stretch it, which will limit flexibility, We should also not bounce on our toes to stretch for flexibility, unless working on power, such as a max sprint •Autogenic Inhibition and Reciprocal Inhibition, this is to accomplish relaxation of the muscles being stretched(GTOs), this is what we want to accomplish, it helps you get a little more ROM -Autogenic inhibition is accomplished via active contraction before a passive stretch of the same muscle, activates GTO -Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched, activates its GTO -Both result from stimulation of Golgi Tendon Organs(GTOs), which cause reflexive muscle relaxation(relaxes the muscle being stretched so we can hopefully stretch it further, this is the inverse of the stretch reflex)

Warm-Up: Key Point Continued

•The warm-up is an integral part of the training session(it's a part of the workout process), Strength and conditioning professionals should plan warm-ups incorporating short-, medium-, and long-term considerations that will contribute to the overall development of the athlete -Some people may not be able to do these movements, either haven't done them in years or are too old, etc., it takes time to learn them, hand-eye coordination to develop, may have to instruct it to clients