stre&cond: chapter 15 - performance preparation, mobility, flexibility

warmup

prepares an athlete for performance in a training session or competition by optimizing mental and physical readiness

• must be specific to the activity to be performed and individual performing it

• temperature effects

• non temp effects

temp effects (warmup)

warm-up causes increased muscle temp, neural function, disrupt transient CT bonds

• occur bc body gets warmer

• reduce muscle stiffness, faster neural signals for coordination, joints move more freely/flexible

• using PASSIVE strategies ex: heating pad, warm clothing

non temp effects (warmup)

warm up causes increased blood flow, elevated O2 consumption, and post-activation potentiation/PAPE

• occur bc body is actively moving

• PAPE: previous muscle contractions temporarily improve ability to produce force/power for the next activity

• ex: explosive jumps before performing a vertical jump test

warmup effects

in performance:

• faster muscle contraction/relaxation — produce force faster

• improved rate of force development (how quick) and reaction time — faster muscle activation to generate force

• improved muscle force output

• lowered viscous resistance — move joints thru ROM distributes synovial fluid to reduce stiffness and provide lubrication

• increased muscle blood flow and O2 delivery

• enhanced metabolic reactions — increase enzyme activity and transition from rest to exercise state → increase rate of ATP production

• increased psych readiness — familiarity to activity movement, increase catecholamines

traditional warm up

may last between 10-20 minutes

• general warmup: 5-10 min — low intensity, large muscle group, aerobic in nature, increases BF, HR, respiration

  • ex: walking, light jogging

• specific warmup: sport-specific movements, directly engages muscle groups and joint actions, rehearsal of skills

  • ex: sprinting, leg workout

• for full benefit: should end no longer than 15 min before the start of activity

  • preserve temp benefits before it cools down

LTAD

for long term athletic development, use warmup time effectively

1) allow for variability/individualization rather than standardized protocol — beginner vs advanced, age, skill

2) tailor warm up components to be specific to desired training outcomes

3) progress warmups over time — combine warmup with sport exercises to improve ability

RAMP

warmup structure

raise: general warmup — low intensity activities that stim the movement patterns of upcoming activity

activate and mobilize: dynamic stretching — actively move thru ROM using similar movements to activity

potentiate: specific warmup — sport-specific activities progress in intensity until it meets requirement for competition

• muscles contract repeatedly → subsequent contractions can temporarily become stronger

• high-threshold motor units recruited during high-force activity

PAPE

activated motor units stay facilitated following max/near max muscle contractions

• post-activation performance enhancement — muscle strength, power, and endurance enhanced

• CNS prep: enhance preparedness following activity

• can be separated from warm up / part of workout

• ex: using a bat weight to warm up swing → real bat feels lighter: higher level motor units potentiated and may swing faster

• consider: balance between potentiation and fatigue in 1st vs 2nd set, individual effects

  • no definitive protocol works for everyone

flexibility

measure of ROM that occurs about a joint

• static: ROM about a joint and surrounding muscles during a passive movement — gravity, partner, machine

• dynamic: ROM during active movements requiring voluntary muscle action

  • more ROM than static and beneficial to performance outcome

factors

• anatomy, age and sex (older = fibrosis), muscle/CT plasticity (length) and elasticity

• stretch tolerance — mechanoreceptors/pain/muscle spindles

• neural control — spindles, golgi tendon

• resistance training — agonists/antagonists in full ROM

• muscle bulk size — bigger = muscle in way of full ROM

• activity level

types of stretches

static: slow, constant and end position held 15-30 sec, progressively increasing stretch bt sets — ex: touching toes

dynamic: moderately-paced, controlled motion through large ROM, similar biomechanical movement to prepare for activity — ex: walking lunges

• 5-10 reps progressive ROM on each rep

• applicable for performance benefit in athletes = muscular/neural control

ballistic: intense bouncing-type movement getting further ROM at each rep — lack of control and NOT recommended

PNF: uses proprioceptive feedback to increase ROM

• contract progressively with reach rep and relax using a partner, object, or strap

when to stretch

prior to training: dynamic movement of warmup

post training: static stretching, performed 5-10 min after end of training session

• muscle temp benefits

separate sessions: when increased flexibility required — incorporate other training/recovery sessions vs full training

• ex: PTs use a bike to warmup before doing exercises

flexibility training

improving flexibility takes time, commitment, and programming with clear ROM improvements in 2-8 weeks

• frequency: as frequent as possible — LARGER factor in outcome

  • time spent/week > time spent/session

• intensity: mild discomfort determined by stretch tolerance

• duration: 15-30 sec per rep, >30s can diminish returns — more beneficial to do multiple, progressive reps

static precautions

• decrease INT of stretch if excessive pain, radiating symptoms, or loss of sensation

• use caution when stretching hypermobile joints — ex: no need to increase ROM of already flexible athlete → impacts power

• avoid combination movement involving the spine — go one direction at a time — ex: do extension at a time, then lateral flexion, etc.

• stabilizing muscle engaged to protect other joints — alignment, prevent excess joint movement — ex: engage core during hip flexor

dynamic precautions

• move progressively through ROM

• move deliberately but without bouncing — muscular control → benefits performance

• do not compromise good technique to increase ROM or movement speed

PNF

stretching technique using muscle contractions and relaxations to improve ROM

1) autogenic inhibition: GTO detects tension → activates GTO to inhibit contraction → muscle relaxes → can be stretched further

• same muscle relaxes

2) reciprocal inhibition: one muscle contracts and opposing muscle (antagonist) inhibited

• prevents excessive opposition between muscles — ex: quads contract to extend knee, hamstrings inhibited so knee can extend

• opposite muscle relaxes

hold relax

PNF stretch where there is a passive stretch (10 s) → isometric hold (6 s) → passive stretch further (30 s)

• ex: partner hamstring stretch

• autogenic inhibition

1) partner assisted stretch for 10 sec

2) client contracts hamstrings against partner

3) GTO activates inhibition of hamstrings

• can combine with contract-relax

contract relax

PNF stretch where there is passive stretch (10s) → concentric muscle action through full ROM → passive stretch (30 s)

• ex: partner hamstring stretch

• autogenic inhibition

1) partner assisted stretch for 10 s

2) client contracts hamstring thru full ROM, AGAINST partner resistance, back to ground

3) GTO activation inhibition of hamstrings

• with reciprocal inhibition: client contracts quads and hips to pull leg closer, causing relaxation in hamstrings and greater ROM

RT and flexibility

RT can be beneficial for increasing flexibility

• increase in ROM in RT than static stretching → increases torque → increase in force output

static stretching

immediately before exercise may temporarily decrease muscle force production

• possible causes: reduced neural activation, changes in muscle stiffness

• longer stretches likely to DECREASE force production

immediately before jumping may decrease jump performance

• possible causes: stiffness in muscle-tendon, reduced ability to rapidly generate force and power

• longer stretches likely to DECREASE performance

before exercise has not been shown to reduce overall injury risk

• individuals who require greater ROM can benefit from target stretching

• primary benefit is to improve flexibility, not prevent injury

before exercise shows that it does not reduce DOMS