Chapter 14: Warm-Up & Flexibility

Question 1

What are the 2 phases of a warm up and their goals?

Answer 1

General warm-up: 5 min of slow aerobic activity: increase HR, blood flow, deep m temp, RR, perspiration; decrease joint fluid viscosity
Specific warm-up: rehearsal of skills and sport-specific mvmts

Question 2

What is the RAMP protocol?

Answer 2

Raise: raise HR&blood flow while focusing on sports-specific aerobic movements
Activate & Mobilize: mobility, including squat and lunge patterns
Potentiate: specific activities at an increasing intensity to facilitate improved performance

Question 3

When should stretching be performed for optimal benefits?

Answer 3

Following practice and competition (w/i 5-10 min)
As a separate session, esp recovery session day after competition

Question 4

What are the three primary PNF techniques?

Answer 4

Hold-relax: passive stretch 10s activate stretched muscle 6s, passive stretch 30s
Contract-relax: passive stretch 10s, concentric movement against resistance through full ROM, passive stretch 30s
Hold-relax with agonist contraction: hold-relax plus activation if antagonist in 30s stretch phase

Question 5

Name four precautions/guidelines for static stretching

Answer 5

1. Decrease intensity if you experience pain, radiating Sx or numbness
2. Use caution w/ hypermobile joints
3. Avoid combo movements involving spine (ie ext + lateral flexion)
4. Use stabilizing mm to protect joints and prevent unwanted movements