chap 16 Stretching
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• Holding a stretch for 8-15 sec. • Always done after a thorough warm-up • Must exhale and relax as eased into the hold position • Typically done after running, but before lifting – Cool Down – Allow the body time to rid itself of lactic acid – Be limber and Flexible for Resistance Training
CHAPTER
16
Stretching and Warm-Up
Chapter Outline
Warm-up Flexibility Factors affecting flexibility Frequency, duration, and intensity of stretching When should an athlete stretch? Proprioceptors and stretching Types of stretching
– Joint mobility – ballistic stretches – Flex runs/skipping – multidirectional activity – power moves
Ch. 4 (TLTP) Stretching and Flexibility
• Reduce tension in the hips and glutes
Proprioceptors and Stretching
• Stretch Reflex: During a rapid stretching movement the Ia fibers from the muscle spindle cause increased activation of the muscle that was stretched and its synergist. This causes the muscle to shorten. THIS SHOULD BE AVOIDED • Careful static stretching does not invoke the stretch reflex • Mechanoreceptor: GTO is sensitive to muscle tension. When stimulated it causes the muscle to relax.
A
proper warm-up is specific to the sport or
activity, and stretching is an integral part of any warm-up. The warm-up prepares the athlete for practice or competition and decreases the risk of injury.
Frequency, Duration, and Intensity of Stretching
Each practice session should be preceded by 5 to 6 minutes of general warm-up and 8 to 12 minutes of sport-specific stretching. Sessions should conclude with 4 to 5 minutes of stretching. Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds.
Autogenic Inhibition & Reciprocal Inhibition
• Autogenic Inhibition: Relaxation in the same muscle that is experiencing increased tension. Autogenic inhibition is accomplished by actively contracting a muscle immediately before a passive stretch of the same muscle.
Static & Dynamic Flexibility
• Static Flexibility: Requires no voluntary muscular activity. An external force such as gravity or a partner provides the force to stretch. • Dynamic Flexibility: Requires voluntary muscular action. • Static Flexibility provides GREATER ROM than dynamic flexibility.
• Goals
– Become warmed – Flexible – Rehearsal of activities on the field
• Teach proper mechห้องสมุดไป่ตู้nics
• Series of bounds, hops, skips, runs, and ballistic stretches • Gradual progression
Ch. 2 (TLTP) The Ballistic Warm-Up
• Muscle Viscosity – As the Blood flow to the muscle increases, it warms the muscle up and makes it more flexible.
Dynamic Flexibility
– Increase Speed
Dynamic & Static
• Increase Core Temp, Muscle Temp. and Blood Flow • Used before as a warm-up before Running • Slow small motions to Large & fast movements • Should break a slight sweat
Factors Affecting Flexibility
Joint structure Age and sex Connective tissue Weight training with limited range of motion Muscle bulk Activity level
– Tension built up during the active contraction stimulates the GTO, causing a reflexive relaxation of the muscle during the subsequent passive stretch.
Stretching & Flexibility: The Bottom Line
• • • • Spend more time on need areas The key is frequency Stretch every day Stretch before bed
– Increases blood flow and circulation
• Reciprocal Inhibition: Relaxation that occurs in the opposing muscle experiencing increased tension.
– This is accomplished by simultaneously contracting the muscle opposing the muscle being passively stretched. – The tension in the contracting muscle stimulates the GTO and causes simultaneous reflexive relaxation of the stretched muscle
Chap 16 Definitions
• General Warm-Up: 5-10 min slow jogging or riding a stationary bicycle increases heart rate, blood flow, deep muscle temperature, respiration rate, viscosity of joint fluids and perspiration. This increase in muscle temperature allows greater amount of flexibility. • Specific Warm-Up: Incorporates movements similar to the athlete’s sport. Involves 8-10 min of activity or sport specific stretches, such as shoulder stretches for volleyball or baseball • ROM: Range of motion is affected by connective tissue structure, activity level, age and gender.
Types of Stretching
• Static Stretch: A slow constant stretch with the end position held for 30 sec. • Ballistic Stretch: Involves active muscular effort and uses a bouncing motion in which the position is not held. • Dynamic Stretch: involves flexibility during sport-specific movements. Similar to ballistic in that it utilizes speed of movement, but avoids bouncing. • PNF: Usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. • PNF may be superior to other stretching methods because they facilitate muscular inhibition.
• MUSCLES ARE FLOOODED WITH NUTRIENT RICH BLOOD • HELPS REPAIR AND RECOVER FATIGUED MUSCLES • Sleep better – stretching releases endorphins; make you feel relaxed and loose.
When Should an Athlete Stretch?
Before practice and competition Following practice and competition
Types of Stretching
Static stretch Ballistic stretch Dynamic stretch Proprioceptive neuromuscular facilitation (PNF) stretch
CHAPTER
16
Stretching and Warm-Up
Chapter Outline
Warm-up Flexibility Factors affecting flexibility Frequency, duration, and intensity of stretching When should an athlete stretch? Proprioceptors and stretching Types of stretching
– Joint mobility – ballistic stretches – Flex runs/skipping – multidirectional activity – power moves
Ch. 4 (TLTP) Stretching and Flexibility
• Reduce tension in the hips and glutes
Proprioceptors and Stretching
• Stretch Reflex: During a rapid stretching movement the Ia fibers from the muscle spindle cause increased activation of the muscle that was stretched and its synergist. This causes the muscle to shorten. THIS SHOULD BE AVOIDED • Careful static stretching does not invoke the stretch reflex • Mechanoreceptor: GTO is sensitive to muscle tension. When stimulated it causes the muscle to relax.
A
proper warm-up is specific to the sport or
activity, and stretching is an integral part of any warm-up. The warm-up prepares the athlete for practice or competition and decreases the risk of injury.
Frequency, Duration, and Intensity of Stretching
Each practice session should be preceded by 5 to 6 minutes of general warm-up and 8 to 12 minutes of sport-specific stretching. Sessions should conclude with 4 to 5 minutes of stretching. Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds.
Autogenic Inhibition & Reciprocal Inhibition
• Autogenic Inhibition: Relaxation in the same muscle that is experiencing increased tension. Autogenic inhibition is accomplished by actively contracting a muscle immediately before a passive stretch of the same muscle.
Static & Dynamic Flexibility
• Static Flexibility: Requires no voluntary muscular activity. An external force such as gravity or a partner provides the force to stretch. • Dynamic Flexibility: Requires voluntary muscular action. • Static Flexibility provides GREATER ROM than dynamic flexibility.
• Goals
– Become warmed – Flexible – Rehearsal of activities on the field
• Teach proper mechห้องสมุดไป่ตู้nics
• Series of bounds, hops, skips, runs, and ballistic stretches • Gradual progression
Ch. 2 (TLTP) The Ballistic Warm-Up
• Muscle Viscosity – As the Blood flow to the muscle increases, it warms the muscle up and makes it more flexible.
Dynamic Flexibility
– Increase Speed
Dynamic & Static
• Increase Core Temp, Muscle Temp. and Blood Flow • Used before as a warm-up before Running • Slow small motions to Large & fast movements • Should break a slight sweat
Factors Affecting Flexibility
Joint structure Age and sex Connective tissue Weight training with limited range of motion Muscle bulk Activity level
– Tension built up during the active contraction stimulates the GTO, causing a reflexive relaxation of the muscle during the subsequent passive stretch.
Stretching & Flexibility: The Bottom Line
• • • • Spend more time on need areas The key is frequency Stretch every day Stretch before bed
– Increases blood flow and circulation
• Reciprocal Inhibition: Relaxation that occurs in the opposing muscle experiencing increased tension.
– This is accomplished by simultaneously contracting the muscle opposing the muscle being passively stretched. – The tension in the contracting muscle stimulates the GTO and causes simultaneous reflexive relaxation of the stretched muscle
Chap 16 Definitions
• General Warm-Up: 5-10 min slow jogging or riding a stationary bicycle increases heart rate, blood flow, deep muscle temperature, respiration rate, viscosity of joint fluids and perspiration. This increase in muscle temperature allows greater amount of flexibility. • Specific Warm-Up: Incorporates movements similar to the athlete’s sport. Involves 8-10 min of activity or sport specific stretches, such as shoulder stretches for volleyball or baseball • ROM: Range of motion is affected by connective tissue structure, activity level, age and gender.
Types of Stretching
• Static Stretch: A slow constant stretch with the end position held for 30 sec. • Ballistic Stretch: Involves active muscular effort and uses a bouncing motion in which the position is not held. • Dynamic Stretch: involves flexibility during sport-specific movements. Similar to ballistic in that it utilizes speed of movement, but avoids bouncing. • PNF: Usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. • PNF may be superior to other stretching methods because they facilitate muscular inhibition.
• MUSCLES ARE FLOOODED WITH NUTRIENT RICH BLOOD • HELPS REPAIR AND RECOVER FATIGUED MUSCLES • Sleep better – stretching releases endorphins; make you feel relaxed and loose.
When Should an Athlete Stretch?
Before practice and competition Following practice and competition
Types of Stretching
Static stretch Ballistic stretch Dynamic stretch Proprioceptive neuromuscular facilitation (PNF) stretch