Ch 14 warm up and flexibility training

methodology of strength and conditioning

Positive effects of warm-ups on performance

• faster muscle contraction and relaxation of both agonist and antagonist muscles

• improvements in the rate of force development and reaction time

• improvements in muscle strength and power

• lowered viscous resistance in muscles

• increased blood flow to active muscles

• enhanced metabolic reactions

• an increased psychological preparedness for performance

structure of the warm up

influences potential improvements; as such, the warm up needs to be specific to the activity to be performed

general warm up

5-10 minutes of slow activity such as jogging or skipping

specific warm up

incorporates movements similar to the movements of the athletes sport

whole warm up

typically lasts between 10-20 minutes

RAMP protocol R

Raise: elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity

RAMP protocol A&M

Activate & Mobilize: actively move through a range of motion (progressive to full ROM by end of warm up)

RAMP protocol P

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

Flexibility

a measure of range of motion (ROM) and has static and dynamic components

Static flexibility

the range of possible movement about a joint and its surrounding muscles during a passive movement

dynamic flexibility

available ROM during active movements; it requires voluntary muscular actions

factors affecting flexibility

• joint structure

• age and sex

• muscle and connective tissue

• resistance training

• muscle bulk

• activity level

joint structure

structure determines the joints range of motion

age and sex

older people tend to be less flexible than younger people, females tend to be more flexible than males

muscle and connective tissue

elasticity and plasticity of connective tissues affect ROM

resistance training

exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM

muscle bulk

large muscles may impede joint movement

activity level

an active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility

frequency, duration, and intensity of stretching

• Acute effects of stretching on ROM are transient.

• For longer-lasting effects, a stretching program is required.

• Two sessions per week for a minimum of 5 weeks.

• Stretches should be held at a position of mild discomfort for 15 to 30 seconds.

post practice stretching

• facilitates ROM improvements because of increased muscle temperature

• stretching should be performed within 5-10 minutes after practice

• post-practice stretching may also decrease muscle soreness, although the evidence on this is ambiguous

proprioceptors and stretching

autogenetic inhibition and reciprocal inhibition result from stimulation of golgi tendon organs which cause reflexive muscle relaxation

autogenetic inhibition

accomplished via active contraction before a passive stretch of the same muscle

reciprocal inhibition

accomplished by contracting the muscle opposing the muscle that is being passively stretched

static stretch

slow and constant, with the end position held for 15-30 seconds

ballistic stretch

typically involves active muscular effort and uses a bouncing type movement in which the end position is not held (doesn’t stay in safe flexibility-injury more likely)

dynamic stretch

a type of functionally based stretching exercises that uses sport-specific movements to prepare the body for activity

proprioceptive neuromuscular facilitation (PNF) stretch

involves a combination of autogenetic and reciprocal inhibition