Stretching and Warm-Up

8/9/2019 Stretching and Warm-Up

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SPS311 Physical Conditioning

Mohd Fadzil b. Hj Kamarudin

UiTM


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Warm-Up

Important before any athletic

performance;

y Helps protect against injury by improving

flexibility of the muscles.

y To avoid muscular injury, athletes should

raise the bodys internal temperature

through light activity before engaging in

stretching exercises.


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Flexibility

Flexibility of the bodys muscles & joints isan important component of many athleticmovements.

Optimal musculoskeletal flexibility canimprove an athletes performance byincreasing a joints movement.

Range of motion (ROM) the degree ofmovement occurs at a joint.

y ROM particular joint is determine by: Connective tissue structure

Persons activity level

Age & sex


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Flexibility

Flexibility is a measure ofROM.

Static flexibilityy The range of possible movement about a joint & its

surrounding muscles during a passive movement.

y Static flexibility requires no voluntary muscularactivity; an external force, such as gravity, a partner,or a machine, provides the force for the stretch.

Dynamic flexibilityy Refers to the available ROM during active

movements, & requires voluntary muscle actions.y The joints & surrounding structures must be

prepared for this stretch through the use of staticflexibility exercises.


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Factors AffectingFlexibility

A number of anatomical & training-relatedfactors affect flexibility.

Cannot be altered significantly by training.

y Joint structurey Age & sex

Can alter flexibility.y Activities related to training

y Activity levely Weight training

y Stretching


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Structure of a joint determines its ROM.

Ball-&-socket joints have the greatestROM of all joints.

Hinge joint ROM is less than ball-&-socket joint.

The type of joint, the shapes of the jointsarticulating surfaces, & the soft tissuessurrounding the joint all effect its ROM.

Joint Structure


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Young people tend to be more flexible than older people.

Females more flexible than males.

Differences in flexibility between young men & womenmay be due;

Part to structural & anatomical differences.

Type & extent of activities performed.

Older people undergo a process called fibrosis fibrousconnective tissue replaces degenerating muscle fibers.

This is likely due to inactivity & a tendency to use lessof the available ROM during movement.

Older people can improve strength and can also improveflexibility with appropriate exercise.

Age & Sex


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A comprehensive & proper resistancetraining program may increase flexibility,

heavy resistance training with limited ROMduring the exercises may decrease ROM.

To prevent loss ofROM, an athlete shouldperform exercises that;

Develop both agonist & antagonistmuscles.

Exercise through the full available ROM ofthe involved joints.

Weight Training with LimitedRange of Motion


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A large increase in muscle bulk may adverselyaffect ROM by impeding joint movement.

e.g. athlete with large biceps & deltoids, mayexperience difficulty in stretching the triceps.

Although altering the training program candecrease the amount of muscle bulk, this may notbe advisable for large power athlete.

Strength & conditioning program should keep therequirements of the athletes on sport specificneeds.

The need for large muscles may supersede theneed for extreme joint mobility.

Muscle Bulk


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An active person tends to be more flexible

than an active one. Both men & women have successfully

increased their flexibility during a soundresistance training program.

Important to understand that activity levelalone will not improve flexibility; stretchingexercises are essential if joint flexibility isto be maintained or increased.

Activity Level


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Stretching twice a week for 5 weeks hasbeen shown to significantly improve

flexibility (Saunders, 1979). Each practice session should be preceded

by 5-6min of general warm-up & 8-12min ofsport-specific stretching.

Should conclude with 4-5min of total bodystretching.

Stretches should be held to the point of milddiscomfort, but not pain, hold for 30sec.

Frequency, Duration, & Intensityof Stretching


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WHEN SHOULD AN ATHLETE STRETCH?

Before practice & competition.

Increase ROM & improve functional abilities toimprove performance.

Increase elasticity of muscles & tendons to decreasethe likelihood of injuries muscle strains.

Following practice & competition

Post-practice stretch facilitates ROM improvements.

Should be performed within 5-10min after practice.

Post-practice stretching may also decrease muscularsoreness


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Stretching and Warm-Up