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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
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2
Q

Bohr effect

A

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

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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+

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4
Q

What is the most important aspect of coaching a warmup?

A

ENERGY

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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

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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

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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

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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

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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

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10
Q

Self myofascial release (SMR)

A

Soft tissue work to decrease lamination btwn tissues

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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

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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)

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13
Q

Does SMR improve overall force production?

A

NO

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14
Q

How long should I be performing SMR?

A

20-60 seconds per position

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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

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16
Q

Joint structure and flexibility

A

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

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17
Q

Age and sex and flexibility

A

Younger, female individuals tend to be more flexible

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18
Q

Muscles and connective tissue and flexbility

A

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

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19
Q

Stretch tolerance and flexibility

A

Ability to tolerate stretch discomfort, regular stretching can improve this

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20
Q

Neural control and flexibility

A

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

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21
Q

Resistance training and flexibility

A

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

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22
Q

Muscle bulk and flexibility

A

Greater cross-sectional area increases difficulty to have full ROM

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23
Q

Activity level and flexibility

A

Active people= greater ROM

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24
Q

Stability

A

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

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25
Q

Mobility

A

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

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26
Q

Joint by joint approach

A

Foot-stability
Ankle- mobility
Knee-stability
Hip- mobility
Lumbar spine- stability
Thoracic spine- mobility
Scapula- stability
Gleno-humeral joint- mobility
Elbow joint- stability

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27
Q

What happens if you lack mobility in one joint? ex ankle

A

Your body will try and compensate for this lack of mobility and will affect joints up the chain
ex. affects knee

28
Q

Activation

A

Isolate a specific muscle group/position through forceful contraction

29
Q

Post activation potentiation (PAP)

A

Enhancement of one agent so that the combined effects is greater than the sum of the effects of each alone

30
Q

How does potentiation work?

A

Creating fast, dynamic movement prior to training to increase the nervous system output to carry over to training sessions performed at submaximal energy

31
Q

What is potentiation specific to?

A

Upcoming task

32
Q

Example of potentiation

A

Loaded jump squat before back squatting

33
Q

Guidelines for RAMP warm up

A

Soft tissue work
Raise heart rate (3-5 min)
Mobilize (4-8 exercises)
Activation (3-5 exercises)
Potentiation (1-3 exercises)

34
Q

Stretch reflex

A

The reaction of the efferent motor neuron to cause a rapid contraction created by the stimulation of the muscle spindle

35
Q

Static stretching

A
  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
Q

Autogenic inhibition

A

Injury preventing relaxation via GTO that occurs in the same muscle that is experiencing increased tension

37
Q

How long does autogenic inhibition take?

A

7-10 s

38
Q

Reciprocal inhibition `

A

Relaxation that occurs in the opposing muscle of which is experiencing increased tension

39
Q

Proprioceptive neuromuscular facilitation stretching (PNF)

A

Using both passive and active components to improve ones ROM
Tricking your body to allow for a greater ROM, bypassing stretch reflex

40
Q

3 variations of proprioceptive neuromuscular facilitation

A

1) Hold-Relax
2) Contract-relax
3) Hold relax with agonist contraction

41
Q

Hold-relax

A

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
Q

How long should a passive pre-stretch be?

A

10 s till mild discomfort

43
Q

Contract-relax

A
  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
Q

Hold-relax with agonist contraction

A
  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
Q

Stretching FITT principle

A

Frequency
Intensity
Time
Type

46
Q

FITT-frequency

A

2x per week for a minimum of 5 weeks

47
Q

FITT- intensity

A

Mild discomfort

48
Q

FITT- time

A

15-30s

49
Q

FITT- type

A

Static, dynamic and PNF

50
Q

When should we do static stretching?

A

Post exercise
BUT pre-exercise is ok as long as it is followed up by activation

51
Q

What should we begin all stretching with?

A

Period of general activity to raise temp

52
Q

Methods of improving mobility

A

Functional range conditioning
Resistance training

53
Q

Functional range conditioning

A

Lift offs
CAR’s/ axials
PAIL’s and RAIL’s

54
Q

Resistance training

A

Training through a full range of motion
Eccentric and isometric focus

55
Q

Lift-offs

A

Utilize isometric contractions to create strength and motor control at end ranges of motion

56
Q

Goal of lift offs

A

Make passive ROMs become active ROMs

57
Q

CARs/Axials

A

Utilize active rotation movements at outer limits of your range of motion for each individual joint to improve neurological control

58
Q

What does CAR’s stand for?

A

Controlled articular rotations

59
Q

What does CAR’s/axials improve?

A

Joint stability and kinesthetic awareness

60
Q

What does PAILS stand for?

A

Progressive angular isometric loading

61
Q

What does RAILS stand for?

A

Regressive angular isometric loading

62
Q

Goal of PAILS and RAILS

A

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
Q

How long should PAILS and RAILS take?

A

1 min static: 10-20 PAILS: 10-20s RAILS: 2 min static

64
Q

What does resistance training improve?

A

Joint mobility

65
Q

How does resistance training improve mobility?

A

By performing exercises through a full ROM

66
Q

Progressive vs regressive stretching

A

Progressive= pushing down in to ground
Regressive pull up towards body

KNPE345 (20 decks)

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