Warm-Up and Flexibility Training (Chapter 14)

Chapter Objectives

• Identify the benefits and components of a preexercise warm-up
• Structure effective warm-ups
• Identify factors that affect flexibility
• Use flexibility exercises that take advantage of proprioceptive neuromuscular facilitation (PNF)
• Select and apply appropriate static and dynamic stretching methods

What does the warm-up do?

• Warm-ups have positive effects on performance including:
  • 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
  • Increased psychological preparedness for performance

Warm-Up (Key Idea)

• The structure of the warm-up influences potential improvements; it needs to be specific to the activity to be performed.
• What needs to be specific?
  • Heart rate
  • Intensity of movement
  • Range of motion (ROM)
  • Movement patterns

Scott Cochran (Alabama Football)

• Reference to a notable example or speaker in the warm-up context (slide title).

Warm-Up (Structure and Components)

• Should consist of:
  • A period of aerobic exercise
  • Followed by stretching (note: slide shows a question mark; the exact sequencing may vary)
  • Ending with a period of activity similar to the upcoming activity

Warm-Up (Detailed Timings and Progression)

• A general warm-up period may consist of 5 ext{ to } 10 ext{ minutes} of slow activity such as jogging or skipping
• A specific warm-up period incorporates movements similar to the movements of the athlete’s sport
• The whole warm-up typically lasts between 10 ext{ to } 20 ext{ minutes}

Key Point (Warm-Up Planning)

• The warm-up is an integral part of the training session.
• Strength and conditioning professionals should plan warm-ups incorporating short-, medium-, and long-term considerations that contribute to the athlete's overall development.

RAMP Protocol

• 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.
• Activate and Mobilize: Actively move through a range of motion.
• 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.

Group Work (Warm-Up Planning Practice)

• 4 groups of size 2 and 1 group of size 3
• Sports: Soccer, Volleyball, Tennis, Lacrosse, Football
• Task: Take 5 ext{ minutes} to create your warm-up

Flexibility: Basic Concepts

• Flexibility is a measure of ROM and has static and dynamic components.
• Static flexibility: the ROM about a joint and surrounding muscles during passive movement.
• Dynamic flexibility: the available ROM during active movements requiring voluntary muscular actions.

Factors Affecting Flexibility (Overview)

• Joint structure: joint architecture determines ROM (e.g., elbow hyperextension)
• Age and sex: older people tend to be less flexible; females tend to be more flexible than males
• Muscle and connective tissue: elasticity and plasticity influence ROM
• Stretch tolerance: the ability to tolerate discomfort during stretching
• Neural control: ROM is controlled by the CNS and PNS, including afferent and efferent mechanisms
• Resistance training: exercise through a full ROM develops both agonist and antagonist muscles to prevent ROM loss
• Muscle bulk/Obesity: large muscles may impede joint movement
• Activity level: active individuals tend to be more flexible, but activity alone does not guarantee improvements

Flexibility: Key Concepts (continued)

• Frequency, duration, and intensity of stretching influence outcomes
• Acute effects of stretching on ROM are transient; longer-lasting effects require a stretching program
• Recommended: 2 sessions per week for a minimum of 5 ext{ weeks}
• Stretches should be held at a position of mild discomfort for 15 ext{ to } 30 ext{ seconds}

When Should an Athlete Stretch? (Post-Activity vs Separate Sessions)

• Following practice and competition:
  • Postpractice stretching facilitates ROM improvements due to increased muscle temperature
  • Stretching should occur within 5 ext{ to } 10 ext{ minutes} after practice or as an independent session
  • Postpractice stretching may decrease muscle soreness, though evidence on soreness is ambiguous
  • Conflicting signals with previous training may occur
• As a separate session (ideal for increased flexibility):
  • If higher flexibility is required, additional stretching sessions may be needed
  • Should be preceded by a thorough warm-up to allow increased muscle temperature for effective stretching
  • This can be useful as a recovery session the day after a competition

Proprioceptors and Stretching

• Stretch reflex: occurs when muscle spindles are stimulated during a rapid stretch; should be avoided during stretching to prevent limiting motion
• Muscle spindles and Golgi tendon organs (GTOs) play roles in inhibition and reciprocal inhibition
• Autogenic 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
• Alpha motor neuron involvement in these processes

Types of Stretching

• Static stretch
• Ballistic stretch
• Dynamic stretch
• Proprioceptive neuromuscular facilitation (PNF) stretch

Static Stretching

• Slow and constant end position held for 15 ext{ to } 30 ext{ seconds}
• End position should facilitate relaxation
• If performing partner-assisted PNF, communicate clearly with partner
• Unilateral stretches should be repeated on both sides

Ballistic Stretching

• Involves active muscular effort with a bouncing-type movement
• End position is not held

Dynamic Stretching

• Functionally based stretching using sport-specific movements to prepare the body for activity
• In the dynamic section: perform 5 ext{ to } 10 ext{ repetitions} for each movement (either in place or over a distance)
• Progressively increase ROM on each repetition
• Increase the speed of motion on subsequent sets where appropriate
• Actively control muscular actions through the ROM

Proprioceptive Neuromuscular Facilitation (PNF) Stretch (Overview)

• Several techniques that use neurophysiological principles to enhance ROM
• Common PNF stretches can be performed with a partner: calves and ankles, chest, groin, hamstrings and hip extensors, quadriceps and hip flexors, shoulders

PNF: Hold-Relax (Autogenic Inhibition)

• Sequence: Passive pre-stretch (10 seconds) → Isometric hold (6 seconds) → Passive stretch (10–30 seconds)
• Goal: increase ROM by exploiting autogenic inhibition after an isometric contraction

PNF: Contract-Relax (Autogenic Inhibition)

• Sequence: Passive pre-stretch (10 seconds) → Concentric contraction through ROM → Passive stretch (10–30 seconds)
• Goal: increase ROM via autogenic inhibition through contraction of the target muscle

PNF: Hold-Relax-Contract (Autogenic Inhibition + Reciprocal Inhibition)

• Sequence: Passive pre-stretch (10 seconds) → Isometric hold (6 seconds) → Antagonist contraction (10–30 seconds) → (implied) increased ROM on passive stretch
• Rationale: combines autogenic and reciprocal inhibition for greater ROM gains

PNF: Hold-Relax With Agonist Contraction (HR-AC)

• Sequence: Passive pre-stretch (10 seconds) → Isometric hold (6 seconds) or equivalent → Agonist (opposite muscle) contraction through ROM → Passive stretch to increase ROM
• Note: This technique uses both autogenic and reciprocal inhibition via the agonist contraction
• Key Point: The HR-AC is considered the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition

PNF: Common Partner Stretches (Examples)

• Calves and ankles
• Chest
• Groin
• Hamstrings and hip extensors
• Quadriceps and hip flexors
• Shoulders

Partner PNF Stretching (Visualizations)

• Calves: Partner-assisted calf stretch
• Chest: Partner-assisted chest stretch
• Groin: Partner-assisted groin stretch
• Quadriceps and hip flexors: Partner-assisted stretch
• Shoulders: Partner-assisted shoulder stretch

PNF Hamstring Stretch – Positions and Holds (Figures)

• Starting position for PNF hamstring stretch (Figure 14.1)
• Partner and subject leg/hand positions (Figure 14.2)
• Hold-Relax: Passive prestretch during hold-relax hamstring stretch (Figure 14.3)
• Isometric action during hold-relax hamstring stretch (Figure 14.4)
• Increased ROM during passive stretch of hold-relax hamstring stretch (Figure 14.5)

PNF Hamstring Hold-Relax with Agonist Contraction – Details (Figures)

• Passive prestretch during HR-AC hamstring stretch (Figure 14.9)
• Isometric action during HR-AC hamstring stretch (Figure 14.10)
• Concentric contraction of quadriceps during HR-AC hamstring stretch, creating increased ROM during passive stretch (Figure 14.11)

Key Point (PNF)

• The Hold-Relax with Agonist Contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition

Additional PNF Stretches (Common Stretches with Partner)

• Calves and ankles
• Chest
• Groin
• Hamstrings and hip extensors
• Quadriceps and hip flexors
• Shoulders

Figures and Practical Notes

• Figures (14.1–14.16) illustrate starting positions, partner approaches, and sequence steps for various PNF stretches
• Practical emphasis on communication, control, and progressive ROM during PNF routines

Summary Takeaways

• Warm-ups should be activity-specific and include both aerobic and ROM-focused elements
• The RAMP protocol provides a structured framework to prepare the body for performance
• Flexibility is multifactorial and requires regular, progressive stretching over weeks to achieve lasting ROM gains
• PNF methods are among the most effective for increasing ROM due to combining autogenic and reciprocal inhibition mechanisms