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Warm-Up

Warm-Up. General period 5 to 10 minute of light dynamic movements Sport-specific period NSCA recommends 8 to 12 minutes Movement specific actions. Flexibility. ROM Degree of movement that occurs at a joint Static flexibility No voluntary muscular activity in the agonist

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Warm-Up

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  1. Warm-Up • General period • 5 to 10 minute of light dynamic movements • Sport-specific period • NSCA recommends 8 to 12 minutes • Movement specific actions

  2. Flexibility • ROM • Degree of movement that occurs at a joint • Static flexibility • No voluntary muscular activity in the agonist • Dynamic flexibility • Available ROM during specific movements

  3. Factors Affecting Flexibility • Joint structure • Double Jointed?? • Age & Sex • Don’t use it! Lose it! • Connective tissue • Elasticity • Plasticity • Muscle bulk • Activity level

  4. Types of Stretching • Static stretching • Ballistic stretching • Dynamic stretching • Sport specific movements • PNF stretching • Hold-relax • Contract-relax • Hold-relax with agonist contraction

  5. When to Stretch? • Before practice & competition • Post practice & competition • Outside of practice • Pilates • Yoga

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