Chapter 14 Flashcards
(25 cards)
What is the primary goal of a warm-up?
To prepare the body for physical activity by increasing temperature, blood flow, and neuromuscular activation.
What are the two main types of warm-up?
General and specific.
What is a general warm-up?
Consists of 5–10 minutes of low-intensity aerobic activity.
What is a specific warm-up?
Includes movements similar to those of the upcoming activity.
What is the RAMP protocol?
Raise, Activate, Mobilize, Potentiate.
What does ‘Raise’ refer to in RAMP?
Increasing body temperature, heart rate, respiration, and blood flow.
What does ‘Activate and Mobilize’ mean in RAMP?
Engaging key muscle groups and improving joint mobility.
What does ‘Potentiate’ mean in RAMP?
Performing sport-specific drills at higher intensity.
What is flexibility?
The range of motion (ROM) around a joint.
What are the types of flexibility?
Static and dynamic.
What is static flexibility?
ROM during passive movement.
What is dynamic flexibility?
ROM during active movement.
What factors affect flexibility?
Joint structure, age, sex, connective tissue, activity level, resistance training.
What is the optimal time to stretch statically?
After exercise or as a separate session.
What is ballistic stretching?
Bouncing movements to force a limb beyond its range.
What is PNF stretching?
Proprioceptive Neuromuscular Facilitation — contract-relax techniques to enhance flexibility.
What is the hold-relax PNF technique?
Stretch, isometric contraction, then passive stretch.
How long should static stretches be held?
Typically 15–30 seconds.
How can resistance training improve flexibility?
By using full ROM in strength exercises.
When should dynamic stretching be used?
As part of a warm-up before athletic activity.
What is the effect of stretching on performance?
Excessive static stretching pre-exercise may reduce power output.
What is reciprocal inhibition?
When the agonist contracts, the antagonist relaxes to allow movement.
What is autogenic inhibition?
Relaxation of a muscle after it is tensed.
Why is warm-up important for injury prevention?
It increases tissue elasticity and prepares the body for movement.
