Copyright © 2012 American College of Sports Medicine Chapter 10 Warm-Up and Flexibility

Copyright © 2012 American College of Sports Medicine

Chapter 10Warm-Up and Flexibility

Chapter 10Warm-Up and Flexibility


Warm-UpWarm-Up

• Overview

– Performing low-intensity exercise to prepare the body for more intense physical activity

– Increases in intensity progressively

– Passive vs. active

– General vs. specific

– Increases muscle temperature

– Should last 5-15 minutes


Examples of General & Specific Warm-UpsExamples of General & Specific Warm-Ups


Warm-Up (cont’d)Warm-Up (cont’d)

• Physiology of Warming Up Muscle & core temp

Blood flow

Speed of metabolic reactions

Release of O2 from hemoglobin & myoglobin

Heart rate & cardiac output

Nerve conduction velocity & neural activation

O2 consumption

Joint/CT & skeletal muscle viscosity & resistance

Muscle glycogen breakdown & glycolysis

Mental preparedness & psychological functioning



• Performance Effects

– After 3-5 min of warm-up, enhanced performance in:

• Vertical jump

• Swimming time

• Running time

• Cycling power

– Key elements of warm-up

• Increase muscle temperature

• Increase VO2

• Minimize fatigue



• Warm-Up Versus Postactivation Potentiation

– Potentiation protocol

• Activated motor units stay facilitated for a period of time following maximal or near-maximal muscle contractions

• Muscle strength, power, & endurance can be enhanced

• Viewed by some as a warm-up

• Viewed by others as a separate entity & part of workout


The Warm-Up ContinuumThe Warm-Up Continuum



• Dynamic Versus Static Warm-Ups

– Dynamic warm-up: enhances performance

– Static warm-up

• Shown to reduce performance when performed before activity by itself

• Light stretching coupled with dynamic warm-up may be effective to optimize performance

• Intense stretching recommended for strength/power athletes after workout, in cooldown


FlexibilityFlexibility

• Overview

– A measure of joint ROM without injury

– An important health-related component of fitness

– Types

• Static flexibility

• Dynamic flexibility

• Ballistic flexibility


Flexibility (cont’d)Flexibility (cont’d)

• Health Benefits

– Maintains appropriate muscle lengths

– Improves muscle balance

– Improves muscular weakness

– Reduces risk of injury

– Improves posture

– Improves ability to move

– Relieves stress

– Reduces risk of low-back pain



• Improvements in Athletic Skills

– Olympic weightlifter: proper overhead position in the snatch

– Gymnast: proper position during a split

– Ice hockey goalie: blocking the puck at many difficult angles

– Tennis player: maximizing velocity & accuracy of serve

– Volleyball player: blocking a shot & spiking the ball

– Hurdler: elevating over the hurdle w/o deviation in stride



• Flexibility and Injury Prevention

– May decrease risk of pain & injury

– Increases compliance of tendon

– Reduces acute tendon stiffness

– Decreases hysteresis

– Enhances joint ROM



• Factors Affecting Flexibility

– Joint structure

– Muscular imbalance

– Muscular control

– Age

– Gender

– CT (tendons, ligaments, fascia, joint capsules, & skin)

– Bulk

– Training in a limited ROM

– Activity level



• Types of Stretching

– Static

– Dynamic

– Proprioceptive neuromuscular facilitation (PNF)

• Hold-relax

• Contract-relax

• Hold-relax with agonist contraction

• Contract-relax with agonist contraction



• Flexibility Training Guidelines

– Stretch after workout or after general warm-up

– Select stretches that work each major muscle group

– Stretch for at least 10 minutes

– Perform at least 4 reps/muscle group at least 2-3 days per week

– Select dynamic, static, or PNF stretches

– Consider ballistic stretching for athletes in explosive sports

– Take static stretches to point of mild discomfort & hold 15-60 sec

– Allow a 6-sec contraction followed by a 10-30 sec assisted stretch for PNF stretches


The CooldownThe Cooldown

• Is a postworkout light exercise activity

• Example: 5-10 min of walking/cycling

• Provides an adjustment period between exercise & rest

• Helps return body to homeostasis in a controlled manner

• Facilitates waste removal

• Reduces cardiovascular responses appropriately

• Institutes a greater sense of well-being

• Provides time for stretching to increase flexibility

Documents

Copyright © 2012 American College of Sports Medicine Chapter 10 Warm-Up and Flexibility