Warm up and Flexibility

Warm up and Flexibility How does warm-ups benefit exercise/training/sports? - ✔✔Proper preparation essential for optimal exercise or athletic performance. It functions as a bridge/transition from rest to exercise. - P ...

Warm up and Flexibility How does warm-ups benefit exercise/training/sports? - ✔✔Proper preparation essential for optimal exercise or athletic performance. It functions as a bridge/transition from rest to exercise. - Prepares the body for high intensity or high volume and decreases chances for risk of injury What are some components that a general warm-up consists of? - ✔✔- Light cardio exercise, exercise that increases joint range of motion (ROM) such as dynamic, calisthenics, and sportspecific drills To enhance athletic performance, it is recommended that a general warm-up consists of aerobic exercise at ____ of VO2 max for atleast ___ minutes and a recovery time of __ before the event begins - ✔✔40-60% 10-20 minutes 5 minutes The physiology of warm ups increase what components of the body? ___ - ✔✔Heart rate/Cardiac output, muscle & core temp, blood flow, O2 consumption, nerve conduction & neural activation, metabolic reactions, mental preparedness What are the key elements that increase or are minimized during warm ups? After 3-5 minutes of warm-up, there is an enhanced performance in what areas? ___ - ✔✔Increase muscle temperature, increase VO2, minimize fatigue. Vertical jump, swimming time, running time, and cycling power What is the difference between passive warm-ups v. active warm-ups? Which of those warm ups results in better short term performance? - ✔✔- Passive: temperature increased without exercise (Sauna, hot shower, water immersion, heat application) - Active: body temperature increased via exercise (enhances moderate to long duration exercise) - Active warm-ups What is the difference between general and specific warm ups? Progressive warm ups uses which of these types of exercises? - ✔✔- General: Low intensity exercise for 5-10 minutes, usually aerobic in nature (jogging, cycling) - Specific: Dynamic or very light static movements, similar to sport/activity, 5-15 minutes, warm ups vary depending on the sport or activity -Both general and sport specific exercise/movements Progressive warm ups focus on ____ - Athletes who participate in progressive warm ups perform near ___% game speed by ___ - ✔✔- The progression of complexity and speed of movement throughout the warm up -100% by the end of the warm up Describe what post activation potentiation is ___ and how does it benefit an individual/athlete? ___ - How do some people view post activation potentiation as? ___ - ✔✔- Muscular performance is enhanced as a result of previous contractions. (Squatting before doing a vertical jump enhances performance) - Perform a max or near-max repetition (1-3 reps) Activated motor units stay facilitated for a period of time following maximal or near-maximal muscle contractions Muscle strength, power, & endurance can be enhanced - Some view it as a warm up while others view it as a separate entity & part of workout The warm up continuum is divided into what three categories? - ✔✔1) Low intensity general warm up 2) Moderate intensity general & specific warm up 3) High intensity potentiation warm up Dynamic v. Static warm ups ___ - ✔✔- Dynamic: enhances performance due to a series of movements/Joint ROM during movement - Static: reduce performance due to the stretch and hold format/Joint ROM without movement Intense stretching is recommended for strength/power athletes after ___ What are important things to consider when selecting a warm up? - ✔✔Work out as a cool down Who is my client, what type of physical activity are they doing, FITT principles, what is their sport, ect. Define flexibility ___ What are the 3 types of flexibility? ___ What are the 3 types of stretching? Which type of stretching is the most familiar? - ✔✔- A measure of joint ROM without injury 1) Static (stretch to SLIGHT discomfort and hold) 2) Dynamic 3) Ballistic (form of dynamic described during power/explosive or bouncing movements) - Static (most familiar), Dynamic, PNF What are health benefits from flexibility? - ✔✔Maintains appropriate muscle lengths, improves muscle balance/muscular weakness/[posture/ability to move, reduces risk of injury, relives stress How does flexibility improve: Olympic weightlifter Tennis player Gymnast Hurdler Volleyball player - ✔✔- Proper overhead position in the snatch - Maximizing velocity & accuracy of serve - Proper position during a split - Elevating over the hurdle w/out deviation in stride - Blocking a shot & spiking the ball How does flexibility reduce injury prevention? - ✔✔- Decrease risk of pain - Increase compliance of tendon - Reduce acute tendon stiffness - Decrease hysteresis - Enhances joint ROM What are factors that affect flexibility? When selecting stretches, what do you want to look for? - ✔✔Age, gender, muscular control, joint structure, muscular imbalance, bulk, training in a limited ROM, activity level - stretches that work each major muscle group and joint Describe PNF stretching __ What does it utilize? __ When doing PNF and you hold the stretch, what type of movement is done? ___ When you hold-relax or contract-relax what type of muscle contraction is done? ___ - ✔✔- Partner stretch - Contraction of antagonist (stretched muscle) and agonist (opposite muscle) groups along with passive (partner) stretching of muscle - Isometric movement - Agonist contraction What is the FITT recommendation for flexibility? What are activities that perform flexibility other than stretching? - ✔✔F: 2-3 days a week, 4 reps per muscle group I: stretch to a point of MILD discomfort; hold for 15-60 seconds T: 10 mins per session T: Dynamic, Static, PNF (ballistic for athletes) - Yoga, Pilates, Tia Chi You should stretch after a ___ or a ___ When doing PNF streching, allow a __ second contraction followed by a ___ second assisted strech - ✔✔work out or general warm up 6 sec, 10-30 sec assisted Describe cool down - ✔✔- post workout light exercise to provide an adjustment period to allow body to return to a resting status (5-10 mins of light exercise)