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Chapter 9

Chapter 9. Warm-up and Flexibility. Objectives. Understand differences between warm-up and flexibility. Describe types of warm-up. Describe types of stretching. Describe how to warm-up. Describe how to stretch. Describe why to stretch. Describe outcomes of stretching.

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Chapter 9

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  1. Chapter 9 Warm-up and Flexibility

  2. Objectives • Understand differences between warm-up and flexibility. • Describe types of warm-up. • Describe types of stretching. • Describe how to warm-up. • Describe how to stretch. • Describe why to stretch. • Describe outcomes of stretching. • Describe outcomes of warming-up.

  3. Warm-up & Flexibility • Athletes looking to improve sport performance or lengthen their athletic careers by modifying the risk of injury often focus on warm-up and flexibility • Common beliefs about flexibility, however, have changed

  4. Warm-up • Warm-up is designed to elevate core body temperature • Warm-up activities are necessary to prepare the body for vigorous physical activity because they increaseperformance and decrease the risk of muscular injury

  5. Warm-up (cont.) • General warm-up should use whole-body movements of 40% to 60% of aerobic capacity for 5 to 10 minutes followed by 5 minutes of recovery • Specific warm-up should use gradually increasing intensity, focusing on the muscles and joints to be used in training or competition

  6. Types of Warm-up • Active: consists of low-intensity movements, warming tissue, and producing a variety of improvements in physiological function • Passive: includes external sources like heating pads, whirlpools, or ultrasound

  7. Types of Warm-up (cont.) • General: general body movements • Specific: low-intensity movement specific to the sport or activity

  8. What Warm-ups?

  9. Flexibility • Important component of fitness and physical performance • Flexibility is the intrinsic property of body tissues which determines the range of motion of a joint or series of joints

  10. Measuring Flexibility • Can be measured in a variety of ways • Static: estimated by linear or angular measurements of the limits of motion in a joint or joint complex • Dynamic: also known as stiffness, refers to how quickly tissue resistance rises during a movement that requires the muscle-tendon unit to stretch

  11. First stretch Vs. Second stretch (Stiffness)

  12. Aspects of Flexibility • Viscoelastic: the muscle-tendon unit can extend immediately when stress is applied and it continues to elongate with continued application • Elasticity: synonymous with stiffness; a muscle with a quick rise in tension during stretch will recover rapidly

  13. First stretch Vs. Second stretch

  14. Normal Static Flexibility • Anklyosis is pathological loss of ROM • Hypermobility is excessive ROM • Static flexibility is not whole-body. It is specific to joints anddirections of movement

  15. Flexibility and Injury Risk • Athletes at bothextremes of static flexibility may be at higher risk for injury • Complex relationship exists between static flexibility and risk of muscular injury • Higher injury rates appear to be related to very flexible orvery inflexible muscles

  16. Assessing Flexibility • Single-joint static flexibility tests are commonly used in medical professions • Involve angular measurements rather than linear measurements • Better measurements of static flexibility than compound tests because they better isolate specific muscles and are less affected by anthropometric differences

  17. Assessing Flexibility (cont.) • Static flexibility scores are subjective and highly dependent on the subject’s tolerance of high muscle tension (discomfort)

  18. Development of Flexibility • Normal levels of flexibility can be maintained by regular physical activity and through specific programs of stretching and strengthening exercises • Stretching exercises are usually classified into four types: passive, static, ballistic (dynamic), and proprioceptive neuromuscular facilitation or PNF

  19. Types of Stretching • Passive: uses an external force, usually another person, to stretch muscle groups • Static: involves a slow increase in muscle group length and holding that position for a short time

  20. Types of Stretching (cont.) • Ballistic: fast, momentum-assisted, and bouncing stretching movements • PNF: use a specific series of movements and contractions to use neuromuscular reflexes to relax the muscles being stretched (GTO)

  21. Golgi Tendon Organ

  22. Stretching • Static or PNF stretching: • performed at least three times per week (preferably daily) • after moderate or vigorous physical activity • up to four or five stretches for each major muscle group • each stretch held for 15 to 30 seconds

  23. How Long? • Neck-AP/LAT=4 • Shoulders-AP/LAT=4 • Back scratch=2 • U. Back-AP/LAT=4 • L. Back-twist=2 • Hips-ABAD/FE=4 • Quad/Ham=4 • Toe touch=1 • Hurdle=2 • Butterfly=1 • Calf=2 =150 minutes 30 stretches x 10 reps x 30 secs

  24. Stretching (cont.) • The intensity (force) of each stretch should be minimal, while holding the stretched position just beforediscomfort • Slow elongation of muscles creates less reflex contraction through the spindles

  25. Stretching (cont.) • Static stretching: • creates a short-termincrease in ROM • and a decrease in passive tension in the muscle

  26. Stretching During Cool Down • Stretching should be performed during cool-down because of three important factors: • 1. Warm tissues are less likely to be injured • 2. Placement of stretching within the workout does notaffect gains in static flexibility • 3. There are documented performance decrements following static stretching in many activities

  27. Biomechanical Effects of Stretching • Stretching can provide: • increases in static flexibility of 5-20% • increased short-term ROM over the course of several weeks • minimal effect on the stiffness of muscle • decreasesmuscular performance (acutely)

  28. Biomechanical Effects of Stretching (cont.) • Passive stretching can create large tensile loads in the muscle, so it is possible to weaken and injure muscle with vigorous stretching programs • Stretching prior to activity decreases muscular performance in many activities (acutely)

  29. Stretching and Injury Risk • Research has not confirmed that stretching decreases risk of muscular injury, so stretching prior to physical activity probably confers no protective effect • More research on effects of stretching and the associations between various flexibility levels and injury rates are needed • Guidelines for how much flexibility is needed for a specific athlete/sport are likely sport-specific

  30. Next Class • Chapter 8 • Testing

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