Warm-Up and Flexibility Training (Chapter 14)

60 vocabulary flashcards covering terms and definitions from Chapter 14: Warm-Up and Flexibility Training.

Warm-up

A preparatory period of activity to ready the body for exercise, increasing blood flow, temperature, and psychological readiness, including aerobic work, stretching, and movement rehearsal.

General warm-up

5–10 minutes of slow, unstructured activity (e.g., jogging) to raise overall body temperature and prepare tissues.

Specific warm-up

Movements that closely resemble the upcoming sport or activity to prepare movement patterns.

RAMP protocol

A warm-up framework consisting of Raise, Activate and Mobilize, and Potentiate.

Raise

Increase body temperature, heart rate, respiration, blood flow, and joint fluid viscosity through low‑intensity activities that mimic upcoming movements.

Activate and Mobilize

Actively move through a range of motion to prepare joints and muscles for dynamic actions.

Potentiate

Progress to sport-specific activities with increasing intensity until prepared for competition or training.

Range of Motion (ROM)

The full movement potential of a joint, influenced by stiffness, flexibility, and structure.

Static flexibility

The range of possible movement about a joint during passive movement.

Dynamic flexibility

The available ROM during active movements requiring voluntary muscle action.

Joint structure

The anatomical design of a joint that determines its possible ROM (e.g., elbow hyperextension).

Elasticity

The ability of connective tissues to stretch and return to original length.

Plasticity

The capacity of tissues to undergo permanent deformation, contributing to ROM improvements over time.

Age

Age-related declines can reduce flexibility; younger individuals tend to be more flexible.

Sex

Sex-related differences in flexibility, with females generally more flexible than males.

Stretch tolerance

The ability to tolerate the discomfort associated with stretching.

Neural control

The CNS and PNS mechanisms that regulate ROM through neural signals.

Afferent

Sensory pathways that convey information from muscles and joints to the CNS.

Efferent

Motor pathways that carry commands from the CNS to muscles.

Resistance training and ROM

Training through a full ROM and developing both agonist and antagonist muscles helps prevent ROM loss.

Muscle bulk/Obesity

Large muscle mass or high body fat can impede joint movement and ROM.

Activity level

An active lifestyle tends to improve flexibility, but activity alone does not guarantee ROM gains.

Frequency of stretching

How often stretching is performed (e.g., two sessions per week).

Duration of stretching

The length of time a stretch is held, typically 15–30 seconds.

Intensity of stretching

The degree of stretch, held at a mild discomfort level.

Acute effects of stretching

Immediate, transient improvements in ROM following a stretch.

Chronic effects of stretching

Longer-term ROM improvements require a structured stretching program.

Postpractice stretching

Stretching after practice or competition, which can improve ROM due to increased muscle temperature.

Proprioceptors

Sensory receptors in muscles and tendons that provide information about position and movement.

Stretch reflex

An involuntary muscle contraction triggered by rapid stretch, which should be avoided during stretching.

Muscle spindles

Sensory receptors that detect stretch and can trigger the stretch reflex.

Golgi Tendon Organs (GTOs)

Sensory receptors that mediate autogenic and reciprocal inhibition to reduce muscle tension.

Autogenic inhibition

Inhibition of the same muscle being stretched, achieved by active contraction before a passive stretch.

Reciprocal inhibition

Inhibition of the antagonist muscle when the agonist is contracted.

Alpha motor neuron

A motor neuron that innervates muscle fibers and participates in reflex circuits.

Static stretch

A slow, constant stretch held for 15–30 seconds.

Ballistic stretch

A bounce-based stretch where the end position is not held, increasing risk of triggering stretch reflex.

Dynamic stretch

A functionally based stretch using sport-specific movements to prepare the body for activity.

Proprioceptive neuromuscular facilitation (PNF)

A set of stretching techniques that enhance ROM through neuromuscular interactions, often with a partner.

Hold-relax (PNF)

A PNF sequence: passive pre-stretch, isometric hold, and passive stretch.

Contract-relax (PNF)

A PNF sequence: passive pre-stretch, concentric contraction through ROM, followed by passive stretch.

Hold-relax-contract (PNF)

A PNF sequence combining hold-relax with a contraction phase to increase ROM via autogenic and reciprocal inhibition.

Hold-relax with agonist contraction (PNF)

Hold-relax with additional contraction of the agonist during the passive stretch to enhance ROM via reciprocal and autogenic inhibition.

Passive pre-stretch

Initial passive stretch used before the PNF sequence.

Isometric hold

A brief static muscle contraction held during PNF sequences (approximately 6 seconds).

Concentric contraction

Muscle shortening during a contraction, used in some PNF sequences to increase ROM.

Passive stretch

A stretch performed with minimal or no active muscle contraction, typically lasting 10–30 seconds in PNF contexts.

Concentric action through ROM

Concentric contraction of the agonist through the ROM during PNF to increase stretch intensity.

Stretch held 15–30 seconds

Recommended duration for static stretches (end position held for 15–30 seconds).

Two sessions per week

Recommended frequency for lasting flexibility improvements (minimum about twice weekly).

Minimum of 5 weeks

Suggested minimum duration to achieve longer-lasting ROM gains from a stretching program.

Postpractice ROM improvements due to increased temperature

Stretching after practice may improve ROM because muscle temperature is higher.

Postpractice stretching may reduce muscle soreness

Stretching after practice may decrease soreness, though evidence is not conclusive.

Separate stretching session

Stretching performed as an independent session when greater flexibility is needed.

Warm-up preceding stretching

A thorough warm-up should precede stretching to raise muscle temperature and prepare tissues.

Recovery session after competition

Stretching as a recovery session on the day after competition.

Proprioceptors and stretching

Stretch-related neural receptors that influence ROM and reflexes.

PNF calves

PNF stretch targets for calves and ankles performed with a partner.

PNF chest stretch

PNF stretch target for the chest performed with a partner.

PNF groin stretch

PNF stretch target for the groin performed with a partner.