Transcript LWW PPT Slide Template Master

Chapter 10
Warm-Up and Flexibility
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
Examples of General & Specific Warm-Ups
Copyright © 2012 American College of Sports Medicine
Warm-Up (cont’d)
• Physiology of Warming Up
 Muscle & core temp
 Blood flow
 Nerve conduction velocity
& neural activation
 O2 consumption
 Speed of metabolic
reactions
 Joint/CT & skeletal
muscle viscosity &
resistance
 Release of O2 from
hemoglobin & myoglobin
 Muscle glycogen
breakdown & glycolysis
 Heart rate & cardiac
output
 Mental preparedness &
psychological functioning
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
The Warm-Up Continuum
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
Flexibility
• Overview
–
A measure of joint ROM without injury
–
An important health-related component of fitness
–
Types
• Static flexibility
• Dynamic flexibility
• Ballistic flexibility
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine
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
Copyright © 2012 American College of Sports Medicine