Training Program Components - Warm Up

Benefits of a warm up

• increase tissue temperature

• increase blood flow to working muscles

• increase HR

• increase exchange of O2 from hemoglobin

• increase metabolism

• increase motor unit activation

• increase ability of connective tissue to elongate

• increase psychological preparation

• decrease muscular tension

Warm up continuum

• generic to specific

1. General warm up

2. Dynamic mobility and joint prep

3. Activation

4. Movement specific

Purpose/goal of general warm up

• Purpose: increase core temperature blood flow, and general readiness

• Goal: raise HR, increase blood flow to muscles, enhance oxygen delivery

Intensity and activities of general warm up

• low to moderate intensity (should feel warmer, not fatigued)

• rowing, cycling, jogging

Purpose/goal of dynamic mobility and joint prep warm up

• improve ROM

• reduce injury risk

• “lubricate the joints”

Intensity and activities of dynamic mobility and joint prep warm up

• moderate intensity

• leg swings, fire hydrants, arm circles, cat-cow, spine rotations, ankle rolls

Purpose of activation warm up

stimulate CNS/muscle relationship for high intensity exercises

Activation warm up activities

• glutes: hip bridges, bird dog

• core: dead bug, pallor press, planks

• upper back: band pull aparts, face pulls

• scapular stabilizers: push up plus, Y-T raises

• often working against resistance (band, gravity, etc)

Purpose of movement specific warm up

gradually prepare the body for the specific demands of the training session/game

Important considerations for movement specific warm up

• more is required than simply lengthening tissues

• active vs passive (strength-length relationship)

Problems with static stretching

• stretching longer than 30 seconds can decrease strength, power, linear speed, and jump height/distance

• reduction in MU activation and reflex sensitivity

• increases the muscle-tendon compliance (slack)

Static stretching >30 seconds appears to have minimal to no negative impact t on strength and power

False, <30 seconds

How many seconds of static stretching would result in impaired performance

60 seconds

How does intensity of static stretching impact performance

static stretching performed at high intensity (close to pain) leads to significant decrease in strength (5%) and power (5-8%)

Why does high intensity static stretching decrease strength and power

• reduction in musculoskeletal stiffness (reducing store elastic energy)

• increased GTO inhibition (decreased MU recruitment)

• decreased MU firing frequency

When should you static stretch

• short duration where needed prior to higher intensity training session

• long before training session (ex. in am if training in pm)

• off-day

• after training

Static stretching after training session

• does not negatively impact strength power, or hypertrophy

• helps increase ROM

• recovery and DOMS (does not reduce DOMS)

Mobility training

• the combination of flexibility and motor control that allows unrestricted, functional movement patterns

• most pre-workout, pre-practice, and pre-game preparation is mobility focused

Flexibility is mostly active ROM and mobility is passive ROM

False, flexibility is passive and mobility is active

What does passive ROM exceeding active ROM by >10% indicate

• weakness in prime movers (agonist)

• neuromuscular inhibition (typically after injury)

• pain, stiffness, or guarding

Passive ROM is greater than active ROM

True, by 5-10% is normal

Basic stretching guidelines

• Perform static stretching >2-3 times per week (daily is best)

• Hold each stretch for 10-30 seconds (total of 60 seconds/muscle group)

• 2-4 repetitions for each stretch

• Hold to a point of “tightness” (avoid pain – do not force a stretch)

• Active warm up prior

• Focus on major muscle groups