Chapter 14: warm-up and flexibility training Flashcards
three components of a warm-up session
aerobic exercise
stretching
sport specific movements
two phases of a general warm up
approx. 5 min of slow aerobic activity followed by general stretching which is designed to replicate the ranges of motion required of the activity
final period of a warmup
specific warm up period, incorporates movements similar to the sport
warm-ups should not conclude more than this long before the start of the upcoming activity
15 min
RAMP structure of planning a warm-up
Riase, Activiate and Mobilize, and potentiate
factors affecting flexibility
joint structure age and sex muscle and connective tissue stretch tolerance neural control resistance training muscle bulk activity level
the ability to return to original resting length after a passive stretch
elasticity
the tendency to assume a new and greater length after a passive stretch
plasticity
optimal duration of static stretching
hold for 30 seconds
relaxation that occurs in the same muscle that is experiencing increased tension is called this
autogenic inhibition
relaxation that occurs in the muscle opposing the muscle experiencing the increased tension is called
reciprocal inhibition
occurs when the person stretching supplies the force of the stretch
active stretch
occurs when a partner or stretching machine provides external force to cause or enhance a stretch
passive stretch
dynamic stretching is sometimes referred to as this
mobility drills
places and emphasis on the movement requirements of the sport or activity rather than on individual muscles
dynamic stretching
