warm-up and flexibility Flashcards
goal of warmup
To prepare the athlete mentally & physically for exercise or competition.
Temperature-Related Effects of warm-up
Increased muscle temperature
Increased core temperature
Enhanced neural function
Disruption of transient connective tissue
bonds
Non-Temperature-Related Effects of warm-up
Increased blood flow to muscles
An elevation of baseline O2 consumption
Postactivation potentiation
positive effect of warm-up
Faster muscle contraction & relaxation of both agonist & antagonist muscles.
Improvements in the rate of force development and reaction time.
Improvements in muscle strength & power.
Lowered viscous resistance in muscles & joints.
Improved oxygen delivery due to the Bohr Effect whereby higher temperatures facilitate oxygen release from hemoglobin & myoglobin.
Increased blood flow to active muscles.
Enhanced metabolic reactions.
An increased psychological preparedness for performance.
what are the 3 period of warmup
Aerobic exercise,
Stretching, &
Activity similar to the upcoming activity.
general warmup consitif of
5min slow aerobic activity
goal of general WU
To increase HR, blood flow, deep muscle temperature, respiration rate, & perspiration, & decrease viscosity of joint fluids.
general WU is followed by
.
is typically followed by a period of stretching that aims to replicate the ROMs required for the upcoming activity.
sport-specific movement is incorporate during which period of WU
specific WU
Raise phase of RAMP protocol involve what
involves activities that raise an athlete’s level of key physiological parameters & skills.
analogous to the general warm-up.
objectif of raise phase of WU
Elevate body temperature, HR, respiration rate, blood flow, & joint fluid viscosity via low intensity activities.
WU activités during raise phase should
simulate the movement patterns of the upcoming activity or
be specific to the movement or skill patterns in the athlete’s sport
activate and mobilize phase is
analogous to the stretching component of a typical warm-up.
activate and mobilize phase focus on
focus on mobility.
ROM required for the activity is an important warm-up design factor for this phase.
perform a benefit-risk analysis to determine if static stretching will be used in this stage.
activate and mobilize phase perform what
perform key movement patterns required for athletic performance in both the subsequent performance & in the athlete’s overall development.
Some studies have shown that static stretching results in decrements of
force production,
power performance,
running speed,
reaction movement time, &
strength endurance.
potentiate phase is what
is analogous to the specific warm-up.
also focuses on the intensity of activities.
uses sport-specific activities that progress in intensity to the intensity required for the subsequent competition or training session.
potentiate phase is important in what
is especially important in activities that require high levels of speed, strength, & power.
ultimately determines the optimal length of the warm-up
what is static flexibility
is the range of possible movement about a joint & its surrounding muscles during a passive movement.
what is dynamic flexibility
refers to the available ROM during active movements & therefore requires voluntary muscular actions.
does normal ROM guarantee normal movement
no
what is mobility
is the freedom of an athlete’s limb to move through a desired ROM.
balance coordination, postural control coordination, & perception.
appropriate motor control.
Factors Affecting Flexibility
Joint Structure
Age & Sex
Muscle & Connective Tissue
Stretch Tolerance
Neural Control
Resistance Training
Muscle Bulk
Activity Level
what determine the joint ROM
joint structure
