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1. 6. C H A P T E R. Stretching and Warm-Up. Chapter Outline. Warm-up. Flexibility. Factors affecting flexibility. Frequency, duration, and intensity of stretching. When should an athlete stretch?. Proprioceptors and stretching. Types of stretching. .
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1 6 C H A P T E R Stretching and Warm-Up
Chapter Outline Warm-up Flexibility Factors affecting flexibility Frequency, duration, and intensity of stretching When should an athlete stretch? Proprioceptors and stretching Types of stretching
A proper warm-up is specific to the sport or activity, and stretching is an integral part of any warm-up. The warm-up prepares the athlete for practice or competition and decreases the risk of injury by improving the flexibility of a muscle. -Raise internal body temperature first to decrease chance of injury. -General vs. Specific warm-up p.322
Flexibility Why do we need flexibility in sport? Range of Motion Static Flexibility – passive movement; range of possible movement around a joint; no muscle activity- a person/machine/gravity provides the force to stretch the muscle Dynamic Flexibility - active movement; voluntary muscle actions to gain flexibility
Factors Affecting Flexibility Joint structure – Shoulder/Hip vs Wrist vs Knee Age and sex Connective tissue – elasticity vs. plasticity Weight training with limited range of motion Muscle bulk Activity level
Frequency, Duration, and Intensity of Stretching Each practice session should be preceded by 5 to 6 minutes of general warm-up and 8 to 12 minutes of sport-specific stretching. Sessions should conclude with 4 to 5 minutes of stretching. Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds.
When Should an Athlete Stretch? Before practice and competition - read p 324 Following practice and competition –read p. 324
Proprioceptors and Stretching Muscle Spindle and Stretch Reflex – sudden rapid stretch tells the muscle to respond with a stretch reflex and contract the muscle which will decrease the amount of stretch; Ballistic stretching causes this so you want to static stretch GTO – reflexive relaxation autogenic inhibition vs reciprocal inhibition Read p. 324
Types of Stretching Active vs. Passive Stretching Static stretch – Hold for 30 sec; safe and easy to learn; appropriate for all athletes Ballistic stretch – bouncing; avoid; triggers the stretch reflex Dynamic stretch – long walking strides; ER of shoulder for BSB or SB or VB Proprioceptive neuromuscular facilitation (PNF) stretch Types - Hold Relax – Fig 16.3-16.5; Contract Relax – Fig 16.6-16.8; Hold Relax with Agonist contraction – Fig 16.9-16.11
General Stretches p. 331-341 Know how to perform stretches and muscles being stretched for quiz
Passive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring Stretch
Increased ROM During Passive Stretch of Hold-Relax PNF Hamstring Stretch
Passive Stretch of Hamstring During Contract-Relax PNF Stretching
Concentric Action of Hip Extensors During Contract-Relax PNF Stretch
Increased ROM During Passive Stretch at Contract-Relax PNF Stretch
Passive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring Stretch
Isometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring Stretch
Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch
Stretching Techniques: Neck Look Right and Left Rotation of the neck to the right Rotation of the neck to the left
Stretching Techniques: Neck Flexion and Extension Neck flexion Neck extension
Stretching Techniques: Shoulders and Chest Straight Arms Behind Back Stretching the shoulder joints—standing
Stretching Techniques: Shoulders and Chest Seated Lean-Back Stretching the shoulder joints—seated
Stretching Techniques: Posterior of Upper Arm Behind-Neck Stretch (Chicken Wing) Stretching the triceps
Stretching Techniques: Upper Back Cross Arm in Front of Chest Stretching the upper back
Stretching Techniques: Upper Back Arms Straight Up Above Head (Pillar) Stretching the upper back
Stretching Techniques: Lower Back Spinal Twist (Pretzel) Stretching the lower back and sides
Stretching Techniques: Lower Back Semi-Leg Straddle Stretching the lower back from a seated position
Stretching Techniques: Hips Forward Lunge (Fencer) Stretching the hip flexors
Stretching Techniques: Hips Supine Knee Flex Stretching the gluteals and hamstrings
Stretching Techniques: Torso Side Bend With Straight Arms Stretching the sides and upper back
Stretching Techniques: Torso Side Bend With Bent Arm Stretching the sides, triceps, and upper back
Stretching Techniques: Anterior of Thigh and Hip Flexor Side Quadriceps Stretch Stretching the quadriceps
Stretching Techniques: Posterior of Thigh Sitting Toe Touch Stretching the low back, hamstrings, and calves
Stretching Techniques: Posterior of Thigh Semistraddle (Figure Four) Stretching the low back, hamstrings, and calf
Stretching Techniques: Groin Straddle (Spread Eagle) Stretching the hamstrings and hip adductors Stretching the hamstrings, hip adductors, and lower back
Stretching Techniques: Groin Butterfly Stretching the hip adductors
Stretching Techniques: Calf Wall Stretch Stretching the calves
Stretching Techniques: Calf Step Stretch Stretching the calf standing on a step Preparing to stretch the Achilles tendon by slightly bending the knee Stretching the Achilles tendon by lowering the heel