Warm-Up and Stretching

							chapter
          Warm-Up and Stretching

13
              Warm-Up
              and Stretching




              Ian Jeffreys, MS; CSCS,*D; NSCA-CPT,*D
                   Warm-Up

• Warming up can have the following positive
  impacts on performance:
  – Faster muscle contraction and relaxation of both
    agonist and antagonist muscles
  – Improvements in the rate of force development and
    reaction time
  – Improvements in muscle strength and power
  – Lowered viscous resistance in muscles
                                             (continued)
                   Warm-Up

• Warming up can have the following positive
  impacts on performance (continued):
  – Improved oxygen delivery due to the Bohr effect
    whereby higher temperatures facilitate oxygen
    release from hemoglobin and myoglobin
  – Increased blood flow to active muscles
  – Enhanced metabolic reactions
                   Warm-Up

• Stretching During Warm-Up
  – Research suggests dynamic stretching is the
    preferred option for stretching during warm-up.
  – Consider the range of motion and stretch-shortening
    cycle requirements of the sport when designing a
    warm-up.
                    Warm-Up

• Components of a Warm-Up
  – A general warm-up period may consist of 5 to 10
    minutes of slow activity such as jogging or skipping.
  – A specific warm-up period incorporates movements
    similar to the movements of the athlete’s sport. It
    involves 8 to 12 minutes of dynamic stretching
    focusing on movements that work through the range
    of motion required for the sport.
                Flexibility

• Flexibility is a measure of range of motion
  (ROM) and has static and dynamic compo-
  nents.
• Static flexibility is the range of possible
  movement about a joint and its surrounding
  muscles during a passive movement.
• Dynamic flexibility refers to the available
  ROM during active movements and
  therefore requires voluntary muscular
  actions.
                      Flexibility

• Factors Affecting Flexibility
  – Joint Structure
     • Structure determines the joint’s range of motion.
  – Age and Sex
     • Older people tend to be less flexible than younger people;
       females tend to be more flexible than males.
  – Connective Tissue
     • Elasticity and plasticity of connective tissues affect ROM.

                                                           (continued)
                      Flexibility

• Factors Affecting Flexibility (continued)
  – Resistance Training With Limited Range of Motion
     • Exercise through a full ROM and develop both agonist and
       antagonist muscles to prevent loss of ROM.
  – Muscle Bulk
     • Large muscles may impede joint movement.
  – Activity Level
     • An active person tends to be more flexible than an inactive
       one, but activity alone will not improve flexibility.
                    Flexibility

• Frequency, Duration, and Intensity of
  Stretching
  – Acute effects of stretching on ROM are transient.
  – For longer-lasting effects, a stretching program is
    required.
                     Flexibility

• When Should an Athlete Stretch?
  – Following practice and competition
     • Postpractice stretching facilitates ROM improvements
       because of increased muscle temperature.
     • Stretching should be performed within 5 to 10 minutes
       after practice.
     • Postpractice stretching may also decrease muscle
       soreness although the evidence on this is ambiguous.
                      Flexibility

• When Should an Athlete Stretch?
  – As a separate session
     • If increased levels of flexibility are required, additional
       stretching sessions may be needed.
     • In this case, stretching should be preceded by a thorough
       warm-up to allow for the increase in muscle temperature
       necessary for effective stretching.
     • This type of session can be especially useful as a recovery
       session on the day after a competition.
                      Flexibility

• Proprioceptors and Stretching
  – Autogenic inhibition and reciprocal inhibition
     • Autogenic inhibition is accomplished via active contraction
       before a passive stretch of the same muscle.
     • Reciprocal inhibition is accomplished by contracting the
       muscle opposing the muscle that is being passively
       stretched.
     • Both result from stimulation of Golgi tendon organs, which
       cause reflexive muscle relaxation.
            Types of Stretching

• Static Stretch
  – A static stretch is slow and constant, with the end
    position held for 30 seconds.
• Ballistic Stretch
  – A ballistic stretch typically involves active muscular
    effort and uses a bouncing-type movement in which
    the end position is not held.
• Dynamic Stretch
  – A dynamic stretch is a type of functionally based
    stretching exercise that uses sport-specific move-
    ments to prepare the body for activity.
            Types of Stretching

• Proprioceptive Neuromuscular Facilitation
  (PNF) Stretch
  – Hold-Relax
     • Passive prestretch (10 seconds), isometric hold
       (6 seconds), passive stretch (30 seconds)
           Types of Stretching

• Guidelines for Static Stretching
  – Get into a position that facilitates relaxation.
  – Move to the point in the ROM where you experience
    a sensation of mild discomfort. If performing partner-
    assisted PNF stretching, communicate clearly with
    your partner.
  – Hold stretches for 30 seconds.
  – Repeat unilateral stretches on both sides.
           Types of Stretching

• Precautions for Static Stretching
  – Decrease stretch intensity if you experience pain,
    radiating symptoms, or loss of sensation.
  – Use caution when stretching a hypermobile joint.
  – Avoid combination movements that involve the spine
    (e.g., extension and lateral flexion).
  – Stabilizing muscles should be active to protect other
    joints and prevent unwanted movements.
           Types of Stretching

• Guidelines for Dynamic Stretching
  – Carry out 5 to 10 repetitions for each movement,
    either in place or over a given distance.
  – Progressively increase the ROM on each repetition.
  – Increase the speed of motion on subsequent sets
    where appropriate.
  – Contract the muscles as you move through the
    ROM.
           Types of Stretching

• Precautions for Dynamic Stretching
  – Move progressively through the ROM.
  – Move deliberately but without bouncing (movement
    must be controlled at all times).
  – Do not forsake good technique for additional ROM.