Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

KNPE345 > Lecture 4: Warm ups > Flashcards

Lecture 4: Warm ups Flashcards

1
Q

Why should we warm up?

A
  • 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
  • Improved O2 delivery
  • Increased blood flow to active muscles
  • Enhance metabolic reaction
    Increased psychological preparedness for performance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Bohr effect

A

Higher temperatures facilitate oxygen release from hemoglobin and myoglobin thereby improving oxygen delivery to muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

How many hours of conditioning and mobility work can be achieved in one year by simply doing a 10 min warm up before training?

A

50+

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the most important aspect of coaching a warmup?

A

ENERGY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Warmup as a functional movement screen

A

Measuring how someones moves and applying a number to it and correcting their movements using a warmup

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Example of warmups as a movement screen

A

Compound movement: shortened forward lunge pattern
What to fix: hip flexor mobility
Isolated corrective drill to apply to warmup: wall facing hip flexor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the benefits to a warmup?

A

Discuss injuries
Discuss school/life
Opportunity to explain the why behind what we do
Put athletes in position to display leadership skills
Can build hype

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Prehab

A

Counteracting common injury producing movements with opposing strength and stability work
ex. rotator cuff injury in vball players so we do band pull aparts to strengthen rotator cuff

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Weighted exercises warmup progression

A

Warmups used with the sets of a particular high velocity or weighted sets; working way up to heavy weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Self myofascial release (SMR)

A

Soft tissue work to decrease lamination btwn tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Fascia

A

Soft tissue component of connective tissue system that permeates human body and is a part of body wide tensional force transmission system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Benefits of SMR

A

Increased short term flexibility that lasts for about 10 min
Consistency can improve flexibility over 2 weeks
Reduction in DOMS (delayed onset muscle soreness)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Does SMR improve overall force production?

A

NO

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How long should I be performing SMR?

A

20-60 seconds per position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Factors affecting flexibility

A

Joint structure
Age and sex
Muscle and connective tissue
Stretch tolerance
Neural control
Resistance training
Muscle bulk
Activity level

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Joint structure and flexibility

A

Pivot, ball and socket, plane, hinges, saddle, condyloid; all have diff movement patterns

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Age and sex and flexibility

A

Younger, female individuals tend to be more flexible

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Muscles and connective tissue and flexbility

A

Muscles, tendons, ligaments, fascia, joint capsules and skin all effect elasticity and plasticity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Stretch tolerance and flexibility

A

Ability to tolerate stretch discomfort, regular stretching can improve this

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Neural control and flexibility

A

Control of reflexive and conscious contraction from PNS and CNS determine ROM (muscle spindles and GTO)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Resistance training and flexibility

A

Training through a full ROM improves flexibility
Shortening your ROM can have inverse effect

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Muscle bulk and flexibility

A

Greater cross-sectional area increases difficulty to have full ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Activity level and flexibility

A

Active people= greater ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Stability

A

Body’s ability to resist force, help transfer force in a compound movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Mobility
Ability to produce a desired movement based on what a joint can do on its own Freedom to get into end range of motion Ability for a joint to move a full ROM actively
26
Joint by joint approach
Foot-stability Ankle- mobility Knee-stability Hip- mobility Lumbar spine- stability Thoracic spine- mobility Scapula- stability Gleno-humeral joint- mobility Elbow joint- stability
27
What happens if you lack mobility in one joint? ex ankle
Your body will try and compensate for this lack of mobility and will affect joints up the chain ex. affects knee
28
Activation
Isolate a specific muscle group/position through forceful contraction
29
Post activation potentiation (PAP)
Enhancement of one agent so that the combined effects is greater than the sum of the effects of each alone
30
How does potentiation work?
Creating fast, dynamic movement prior to training to increase the nervous system output to carry over to training sessions performed at submaximal energy
31
What is potentiation specific to?
Upcoming task
32
Example of potentiation
Loaded jump squat before back squatting
33
Guidelines for RAMP warm up
Soft tissue work Raise heart rate (3-5 min) Mobilize (4-8 exercises) Activation (3-5 exercises) Potentiation (1-3 exercises)
34
Stretch reflex
The reaction of the efferent motor neuron to cause a rapid contraction created by the stimulation of the muscle spindle
35
Static stretching
1. Muscle quickly stretched, activating muscle spindle 2. Stretch reflex engaged causing a contraction of that muscle, protects it from being pulled forcefully or beyond its normal range of motion. 3. Perform static stretches slowly to avoid activating the stretch reflex
36
Autogenic inhibition
Injury preventing relaxation via GTO that occurs in the same muscle that is experiencing increased tension
37
How long does autogenic inhibition take?
7-10 s
38
Reciprocal inhibition `
Relaxation that occurs in the opposing muscle of which is experiencing increased tension
39
Proprioceptive neuromuscular facilitation stretching (PNF)
Using both passive and active components to improve ones ROM Tricking your body to allow for a greater ROM, bypassing stretch reflex
40
3 variations of proprioceptive neuromuscular facilitation
1) Hold-Relax 2) Contract-relax 3) Hold relax with agonist contraction
41
Hold-relax
Passive pre-stretch for 10s Isometric contraction against resistance for 6s (person pushing) Allows for a deeper passive stretch for 30s bc of autogenic inhibition
42
How long should a passive pre-stretch be?
10 s till mild discomfort
43
Contract-relax
1. Contract a muscle against resistance as hard as possible through a full ROM to activate the GTO 2. Stop the contraction and the GTO assists in muscular relaxation 3. Utilize relaxation to push a passive stretch further than normal
44
Hold-relax with agonist contraction
1. Apply stretching force to a limb (ex. hamstring) 2. Activate the opposing muscle group that you are stretching (ex quad) 3. Increased relaxation of stretched muscle, can stretch further due to reciprocal inhibition
45
Stretching FITT principle
Frequency Intensity Time Type
46
FITT-frequency
2x per week for a minimum of 5 weeks
47
FITT- intensity
Mild discomfort
48
FITT- time
15-30s
49
FITT- type
Static, dynamic and PNF
50
When should we do static stretching?
Post exercise BUT pre-exercise is ok as long as it is followed up by activation
51
What should we begin all stretching with?
Period of general activity to raise temp
52
Methods of improving mobility
Functional range conditioning Resistance training
53
Functional range conditioning
Lift offs CAR's/ axials PAIL's and RAIL's
54
Resistance training
Training through a full range of motion Eccentric and isometric focus
55
Lift-offs
Utilize isometric contractions to create strength and motor control at end ranges of motion
56
Goal of lift offs
Make passive ROMs become active ROMs
57
CARs/Axials
Utilize active rotation movements at outer limits of your range of motion for each individual joint to improve neurological control
58
What does CAR's stand for?
Controlled articular rotations
59
What does CAR's/axials improve?
Joint stability and kinesthetic awareness
60
What does PAILS stand for?
Progressive angular isometric loading
61
What does RAILS stand for?
Regressive angular isometric loading
62
Goal of PAILS and RAILS
Create active control from your passive range of motion by stimulating the nervous system to contract/relax, developing strength and resilience in the newly acquired range
63
How long should PAILS and RAILS take?
1 min static: 10-20 PAILS: 10-20s RAILS: 2 min static
64
What does resistance training improve?
Joint mobility
65
How does resistance training improve mobility?
By performing exercises through a full ROM
66
Progressive vs regressive stretching
Progressive= pushing down in to ground Regressive pull up towards body

KNPE345 (20 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions