Training & Conditioning: Chapter 14: Warm-Up & Flexibility Training

Why are warm-ups important?

Improve performance and reduce injury risk

Performance benefits of warming up

Faster muscle contraction/relaxation, faster reaction time, ↑ strength & power, ↓ muscle stiffness, ↑ blood flow, ↑ metabolic reactions, ↑ mental readiness

Ideal total warm-up duration

10–20 minutes

General warm-up

5–10 min of low-intensity aerobic activity

Specific warm-up

Movements similar to the sport or workout

Proper warm-up order

Aerobic exercise → dynamic stretching → sport-specific activity

What does RAMP stand for?

Raise → Activate & Mobilize → Potentiate

Purpose of the “Raise” phase

↑ body temperature, HR, respiration, blood flow, joint fluid viscosity

Purpose of “Activate & Mobilize”

Wake up key muscles and move joints through ROM

Purpose of “Potentiate”

Sport-specific movements with gradually increasing intensity

Flexibility

Ability of a joint to move smoothly through full ROM

Static flexibility

Total ROM during passive movement

Dynamic flexibility (AROM)

Available ROM during active movement

Why is flexibility important?

Injury prevention, daily function, sport performance

Reduced flexibility is linked to injury in which tissues?

Achilles tendon, hamstrings, plantar fascia, IT band

Major limitation to flexibility

Tightness of soft tissue

Soft tissue contribution to joint resistance (largest to smallest)

Joint capsule (47%) → muscle & fascia (41%) → tendons/ligaments (10%) → skin (2%)

Stress relaxation

Tension decreases during a held static stretch

Effect of warm vs cold joints on ROM

Warm joints ↑ ROM (up to 20%); cold joints ↓ ROM (10–20%)

Effect of inactivity on flexibility

Muscle shortening, loss of ROM

How does age affect flexibility?

Decreases due to ↓ elasticity and physical activity

Sex differences in flexibility

Women: ↑ hip flexion & lateral flexion; Men: ↑ hip extension & spinal flexion/extension

Risk of excessive flexibility

Joint hypermobility → ↑ injury risk

Best way to assess flexibility

Use multiple tests (joint-specific)

Static flexibility — direct methods

Goniometer, flexometer, inclinometer

Static flexibility — indirect methods

Linear measurements (cm/in)

ROM tests vs linear tests

ROM tests (degrees) are preferred

Sit-and-reach test measures what?

Hamstrings, hips, low back, spinal mobility

Why use modified sit-and-reach?

Reduces body size bias

Muscle spindles respond to what?

Muscle length change (trigger stretch reflex)

Golgi tendon organs (GTOs) respond to what?

Muscle tension → cause relaxation

Autogenic inhibition

Muscle relaxes itself under high tension

Reciprocal inhibition

Contracting muscle causes opposing muscle to relax

Effects of chronic flexibility training

↑ speed, power, torque, muscular performance

Performance improvements occur due to ↓ what?

Stiffness of the series elastic component

Ballistic stretching

Bouncing movements; ↑ injury risk; not recommended

Static stretching

Slow, controlled; 10–60s; safest & most common

PNF stretching is based on what principles?

Autogenic & reciprocal inhibition

Most effective PNF method

Hold-relax with agonist contraction

PNF disadvantages

Time-consuming, painful, requires partner

Dynamic stretching

Controlled, sport-specific movements; best for pre-competition

Stretching frequency

2–3 days/week (minimum ≥2)

Number of exercises per session

10–12 major muscle groups

Static stretch duration

10–60 seconds

PNF stretch timing

10s stretch / 5–6s contraction / 10–30s stretch

Stretching intensity

Stretch to discomfort, not pain

Minimum program length for improvements

≥4 weeks

Best time to stretch

After practice/competition or separate flexibility sessions

Stretching and soreness

Evidence for soreness reduction is mixed

Benefits of foam rolling

↑ blood flow, ↓ muscle tightness, ↓ DOMS

Foam rolling before exercise helps with what?

Restores muscle length-tension and reduces dysfunction

Foam rolling after exercise helps with what?

Reduces DOMS

PNF Stretching: Hold-Relax

• Phase 1: Passive stretch of antagonist (10s)

• Phase 2: Isometric contraction of antagonist (5-6s)

• Phase 3: Relax, passive stretch antagonist (30s)

PNF Stretching: Contract-Relax

• Phase 1: Passive stretch of antagonist (10s)

• Phase 2: Full ROM concentric contraction of antagonist (5-6s)

• Phase 3: Relax, passive stretch antagonist (30s)

PNF Stretching: Hold-Relax w/ Agonist Contraction

Most effective!

• Phase 1: Passive stretch of antagonist (10s)

• Phase 2: Hold against pressure (5-6s)

• Phase 3: Concentric contraction of agonist w/ passive stretch of antagonist (30s)