Chapter 14-Warm-up and Flexibility Training

Question 1

warm-up

Answer 1

goal is to prepare the athlete mentally and physically for exercise and competition

Question 2

temperature related effects of warm-up

Answer 2

increase in muscle temp, core temp, enhanced neural function and disruption of transient connective tissue bonds

Question 3

non-temperature related effects

Answer 3

increased blood flow to muscles, an elevation of baseline oxygen consumption and postactivation potentiation

Question 4

Positive effects on performance due to proper warm-up

Answer 4

faster muscle contraction and relaxation of agonist and antagonist muscles
improvements in rate of force development and reaction time
improvements in muscle strength and power
lowered viscous resistance in muscles and joints
improved oxygen delivery due to the Bohr effect, whereby higher temps facilitate oxygen release from hemoglobin and myoglobin
increased blood flow to active muscles
enhanced metabolic reactions
increased psychological preparedness for performance

Question 5

Potential improvements depend on the

Answer 5

structure and specificity of the warm-up
the specific physiological, biomechanical and psychological requirements of the sport and the athlete should be addressed

Question 6

components of a warm-up

Answer 6

general warm-up= 5 min of slow aerobic activity focused on increasing HR, blood flow, deep muscle temp, respiration rate, and perspiration and decrease viscosity of joint fluids
followed by general stretching to replicate ranges of motion required for the upcoming activity
specific warm-up=incorporates movements similar to the movements of the athlete’s sport

Question 7

Proper warm-up

Answer 7

should progress gradually and provide sufficient intensity to increase muscle and core temps without causing fatigue or reducing energy stores
should last between 10-20 min
should end no more than 15 min before the start of the subsequent activity

Question 8

Raise, Activate and Mobilize, and Potentiate (RAMP)

Answer 8

phase 1-activities that raise the level of key physiological parameters and levels of skill of the athletes. similar to general with aim of elevating body temp, HR, respiration rate, blood flow and joint fluid viscosity via low-intensity activities that simulate the movement/skill patterns of the sport
phase 2-activating and mobilizing; similar to general stretching but key movements and ranges of motion are targeted
phase 3-potentiation is similar to specific warm-up but also focuses on the intensity of the activity. uses sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session

Question 9

Flexibility

Answer 9

measure of ROM and has a static and dynamic components

Question 10

Static flexibility

Answer 10

range of possible movement about a joint and its surrounding muscles during a passive movement; requires no voluntary muscular activity

Question 11

Dynamic flexibility

Answer 11

available ROM during active movements and therefore requires voluntary muscular actions; dynamic ROM is generally greater than static ROM

Question 12

Factors affecting flexibility

Answer 12

anatomical and training-related factors

training cannot alter joint structure, age or sex

Question 13

Joint structure

Answer 13

structure of a joint determines ROM
ball and socket joints move in all anatomical planes and have greatest ROM
ellipsoidal joint allows movement in sagittal and frontal planes
hinge joint moves primarily in sagittal plane
type of joint, shape of joint’s articulating surfaces and the soft tissues surrounding the joint all affect ROM

Question 14

elasticity

Answer 14

the ability to return to original resting length after a passive stretch

Question 15

plasticity

Answer 15

the tendency to assume a new and greater length after a passive stretch

Question 16

When to stretch

Answer 16

following practice and competition (within 5-10 min)

as a separate session (if increased levels of flexibility are required)

Question 17

Muscle spindles

Answer 17

located within intrafusal muscle fibers that run parallel to extrafusal muscle fibers and monitor changes in muscle length

Question 18

Stretch reflex

Answer 18

during a rapid stretching movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine. the motor neuron then causes a muscle action of the previously stretched extrafusal muscle fibers

Question 19

GTOs

Answer 19

mechanoreceptor located near the musculotendinous junction that is sensitive to increases in muscular tension. When stimulated, the GTO causes a muscle to reflexively relax

Question 20

autogenic inhibition

Answer 20

relaxation that occurs in the same muscle that is experiencing increased tension
active contraction of a muscle immediately before a passive stretch

Question 21

reciprocal inhibition

Answer 21

relaxation that occurs in the muscle opposing the muscle experiencing the increased tension
tension in the contracting muscle stimulates the GTO and causes a simultaneous reflexive relaxation of the stretched muscle

Question 22

active stretch

Answer 22

person stretching supplies the force of the stretch

Question 23

passive stretch

Answer 23

partner or stretch machine provides the external force to cause or enhance a stretch

Question 24

static stretch

Answer 24

slow and constant with the end position held for 15-30 sec. Includes the relaxation and concurrent elongation of the stretched muscle
does not elicit the stretch reflex

Question 25

ballistic stretch

Answer 25

active muscular effort and uses a bouncing type movement in which the end position is not held
triggers the stretch reflex and may result in reduced ROM

Question 26

dynamic stretch

Answer 26

functionally based stretching exercise that uses sport-specific or sport-generic movements to prepare the body for activity
emphasis is placed on the movement requirements of the sport or activity rather than on individual muscles

Question 27

dynamic stretch design

Answer 27

careful analysis of the major movement patterns in the sport and ROM required in these movements
each drill should start slowly and progress gradually in ROM and speed or both
10-15 min

Question 28

PNF stretching

Answer 28

performed with a partner and involve both passive and active muscle actions
facilitates muscular inhibition
3 specific muscle actions
1-isometric action of the antagonist
2-concentric muscle actions of the antagonist
3-passive stretch of the antagonist

Question 29

Hold-relax technique

Answer 29

passive prestretch held at the point of discomfort for 10 sec
muscle flexion to hold position and resist movement; isometric movement held for 6 sec
relaxation with a passive stretch for 30 sec

Question 30

Contract-relax technique

Answer 30

passive stretch for 10 sec
concentric muscle action through the full ROM
relaxation and passive stretch for 30 sec