Warm up flexibility

Question 1

What are the positive effects of a warm up

Answer 1

• faster muscle contraction & relaxation of both agonist & antagonist muscles
• improvements of force development & reaction time
• improvements in muscle strength and power
• lowered viscous resistance in muscles
• increased blood flow to active muscles
• enhanced metabolic reactions
• increased physiological preparedness for performance

Question 2

How should a Warm up be structured

Answer 2

• 5-10 mins of slow activity like jogging and skipping
• consist of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity
• should last 10-20 mins

Question 3

RAMP protocol

Answer 3

Raise: elevate body temp., heart rate, respiration rate, blood flow & joint viscosity via low intensity

Activate & Mobilize: activity move through ROM

Potentiate: perform sport specific activities that progress in the intensity until the athlete is performing the intensity required for the subsequent competition or training session

Question 4

What is flexibility?

Answer 4

• is a measure of ROM and has static & dynamic components
• static is the range of possible movements about a joint and its surrounding muscles during a passive movement
• dynamic is the available ROM during active movements; it requires voluntary muscular actions

Question 5

Factor of flexibility

Answer 5

Joint structure: determines the joint ROM

Age & Sex: older people are less flexible, females are more flexible than males

Muscle connective tissue: elasticity & plasticity of connective tissue affect ROM

Stretch tolerance: the ability of athlete to tolerate the discomfort of stretching

Neural control: ROM controlled by the central & peripheral nervous system including efferent & afferent

Resistance training: exercise through a full ROM & develop both agonist & antagonist muscles to prevent loss of ROM

Muscle bulk: large muscles may impede joint movement

Activity level: an active person tend to be more flexible than an inactive, but activity alone witll not improve flexibility

Question 6

Static stretching

Answer 6

slow and constant, with end position held off 15-30 seconds

Question 7

Ballistic stretch

Answer 7

involves muscular effort & use of bouncing-type moments, which end position held

Question 8

Dynamic stretch

Answer 8

based stretching exercises that used sport-specific movements to prepare the body for activity. (ex. arm circles or leg swings)