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Chapter 10 Warm-Up and Flexibility

Chapter 10 Warm-Up and Flexibility. Warm-Up. Overview Performing low-intensity exercise to prepare the body for more intense physical activity Increases in intensity progressively Passive vs. active General vs. specific Increases muscle temperature Should last 5-15 minutes.

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Chapter 10 Warm-Up and Flexibility

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  1. Chapter 10Warm-Up and Flexibility

  2. Warm-Up • Overview • Performing low-intensity exercise to prepare the body for more intense physical activity • Increases in intensity progressively • Passive vs. active • General vs. specific • Increases muscle temperature • Should last 5-15 minutes

  3. Examples of General & Specific Warm-Ups

  4. Warm-Up (cont’d) • Physiology of Warming Up • Muscle & core temp • Blood flow • Speed of metabolic reactions • Release of O2 from hemoglobin & myoglobin • Heart rate & cardiac output • Nerve conduction velocity & neural activation • O2 consumption • Joint/CT & skeletal muscle viscosity & resistance • Muscle glycogen breakdown & glycolysis • Mental preparedness & psychological functioning

  5. Warm-Up (cont’d) • Performance Effects • After 3-5 min of warm-up, enhanced performance in: • Vertical jump • Swimming time • Running time • Cycling power • Key elements of warm-up • Increase muscle temperature • Increase Vo2 • Minimize fatigue

  6. Warm-Up (cont’d) • Warm-Up Versus Postactivation Potentiation • Potentiation protocol • Activated motor units stay facilitated for a period of time following maximal or near-maximal muscle contractions • Muscle strength, power, & endurance can be enhanced • Viewed by some as a warm-up • Viewed by others as a separate entity & part of workout

  7. The Warm-Up Continuum

  8. Warm-Up (cont’d) • Dynamic Versus Static Warm-Ups • Dynamic warm-up: enhances performance • Static warm-up • Shown to reduce performance when performed before activity by itself • Light stretching coupled with dynamic warm-up may be effective to optimize performance • Intense stretching recommended for strength/power athletes after workout, in cooldown

  9. Flexibility • Overview • A measure of joint ROM without injury • An important health-related component of fitness • Types • Static flexibility • Dynamic flexibility • Ballistic flexibility

  10. Flexibility (cont’d) • Health Benefits • Maintains appropriate muscle lengths • Improves muscle balance • Improves muscular weakness • Reduces risk of injury • Improves posture • Improves ability to move • Relieves stress • Reduces risk of low-back pain

  11. Flexibility (cont’d) • Improvements in Athletic Skills • Olympic weightlifter: proper overhead position in the snatch • Gymnast: proper position during a split • Ice hockey goalie: blocking the puck at many difficult angles • Tennis player: maximizing velocity & accuracy of serve • Volleyball player: blocking a shot & spiking the ball • Hurdler: elevating over the hurdle w/o deviation in stride

  12. Flexibility (cont’d) • Flexibility and Injury Prevention • May decrease risk of pain & injury • Increases compliance of tendon • Reduces acute tendon stiffness • Decreases hysteresis • Enhances joint ROM

  13. Flexibility (cont’d) • Factors Affecting Flexibility • Joint structure • Muscular imbalance • Muscular control • Age • Gender • CT (tendons, ligaments, fascia, joint capsules, & skin) • Bulk • Training in a limited ROM • Activity level

  14. Flexibility (cont’d) • Types of Stretching • Static • Dynamic • Proprioceptive neuromuscular facilitation (PNF) • Hold-relax • Contract-relax • Hold-relax with agonist contraction • Contract-relax with agonist contraction

  15. Flexibility (cont’d) • Flexibility Training Guidelines • Stretch after workout or after general warm-up • Select stretches that work each major muscle group • Stretch for at least 10 minutes • Perform at least 4 reps/muscle group at least 2-3 days per week • Select dynamic, static, or PNF stretches • Consider ballistic stretching for athletes in explosive sports • Take static stretches to point of mild discomfort & hold 15-60 sec • Allow a 6-sec contraction followed by a 10-30 sec assisted stretch for PNF stretches

  16. The Cooldown • Is a postworkout light exercise activity • Example: 5-10 min of walking/cycling • Provides an adjustment period between exercise & rest • Helps return body to homeostasis in a controlled manner • Facilitates waste removal • Reduces cardiovascular responses appropriately • Institutes a greater sense of well-being • Provides time for stretching to increase flexibility

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