Movement Preparation & Physiology

Warm-Up Physiological Benefits

Increased blood flow, core temperature, metabolic reactions, and joint ROM.

Warm-Up vs. Stretching

WU prepares the body for specific movements; stretching specifically increases flexibility.

Muscle Spindles

Detect muscle length and rate of change, causing a contraction (stretch reflex).

Golgi Tendon Organs (GTOs)

Located in tendons, they detect heavy loads and inhibit motor neurons to cause relaxation.

Static Stretching Effect on Performance

Can negatively impact power, strength, speed, and endurance when done pre-event.

Duration of Static Stretching Negative Effects

Reduced performance from static stretching may last up to one hour.

Optimal Timing for Static Stretching

Performed best during the cool-down phase or a separate session.

Positive Transfer of Learning

The ability to perform one activity increases the ability to carry out another.

Center of Gravity (COG)

Point where total body mass acts; typically located in front of the L1-L3 region.

Base of Support (BOS)

The area or body part in contact with the ground providing stability.

Instability Training Effect

Limits force production compared to a stable surface in healthy populations.

Dynamic Warm-Up Benefits

Maximizes ROM, increases motor-unit excitability, and can boost explosive performance by 2-10%.

Postactivation Potentiation (PAP)

Short-term enhancement of muscle contractile response following brief repetitive stimulation.

Optimal PAP Window for Power

4-12 minutes post-activity.

PNF Agonist Contraction Mechanism

Causes GTOs to fire, resulting in target muscle relaxation and increased ROM.

Balance as a Skill

A situational skill with little carryover between specific types of balance tests.