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C H A P T E R

1. 6. C H A P T E R. 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. .

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C H A P T E R

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  1. 1 6 C H A P T E R Stretching and Warm-Up

  2. 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

  3. 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.

  4. Factors Affecting Flexibility Joint structure Age and sex Connective tissue Weight training with limited range of motion Muscle bulk Activity level

  5. 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.

  6. When Should an Athlete Stretch? Before practice and competition Following practice and competition

  7. Types of Stretching Static stretch Ballistic stretch Dynamic stretch Proprioceptive neuromuscular facilitation (PNF) stretch

  8. 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.

  9. 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.

  10. 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.

  11. 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. • Tension built up during the active contraction stimulates the GTO, causing a reflexive relaxation of the muscle during the subsequent passive stretch. • 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

  12. 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.

  13. 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.

  14. Goals Become warmed Flexible Rehearsal of activities on the field Teach proper mechanics Series of bounds, hops, skips, runs, and ballistic stretches Gradual progression Joint mobility – ballistic stretches – Flex runs/skipping – multidirectional activity – power moves Dynamic Flexibility

  15. Ch. 4 (TLTP) Stretching and Flexibility • Reduce tension in the hips and glutes • Increase Speed

  16. 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 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 Dynamic & Static

  17. 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 • MUSCLES ARE FLOOODED WITH NUTRIENT RICH BLOOD • HELPS REPAIR AND RECOVER FATIGUED MUSCLES • Sleep better – stretching releases endorphins; make you feel relaxed and loose.

  18. Begin with a passive pre-stretch 10 sec Hold-Relax PNF Partner applies force & athlete holds to ‘resist’ the movement 6 sec The final stretch should be of greater magnitude due to autogenic inhibition Athlete relaxes and a passive stretch is held for 30 sec

  19. Begin with a passive pre-stretch 10 sec Contract-Relax PNF Athlete does a concentric contraction thru a a full ROM against resistance The final stretch should be of greater magnitude due to autogenic inhibition Athlete relaxes and a passive stretch is held for 30 sec

  20. Begin with a passive pre-stretch 10 sec Hold-Relax with Agonist Contraction PNF The hold-relax with agonist contraction PNF technique is the most effective due to facilitation via both reciprocal inhibition and autogenic inhibition Partner applies force & athlete holds to ‘resist’ the movement 6 sec Athlete contracts the agonist (quads) to provide additional stretching force and a passive stretch is held for 30 sec

  21. Starting Position of PNF Hamstring Stretch

  22. Leg and Hand Positions for PNF Hamstring Stretch

  23. Passive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring Stretch

  24. Isometric Action During Hold-Relax PNF Hamstring Stretch

  25. Increased ROM During Passive Stretch of Hold-Relax PNF Hamstring Stretch

  26. Passive Stretch of Hamstring During Contract-Relax PNF Stretching

  27. Concentric Action of Hip Extensors During Contract-Relax PNF Stretch

  28. Increased ROM During Passive Stretch at Contract-Relax PNF Stretch

  29. Passive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

  30. Isometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

  31. Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch

  32. Partner PNF Stretching for the Calves

  33. Partner PNF Stretching for the Chest

  34. Partner PNF Stretching for the Groin

  35. Partner PNF Stretching for the Quadriceps and Hip Flexors

  36. Partner PNF Stretching for the Shoulders

  37. Stretching Techniques: Neck Look Right and Left Rotation of the neck to the right Rotation of the neck to the left

  38. Stretching Techniques: Neck Flexion and Extension Neck flexion Neck extension

  39. Stretching Techniques: Shoulders and Chest Straight Arms Behind Back Stretching the shoulder joints—standing

  40. Stretching Techniques: Shoulders and Chest Seated Lean-Back Stretching the shoulder joints—seated

  41. Stretching Techniques: Posterior of Upper Arm Behind-Neck Stretch (Chicken Wing) Stretching the triceps

  42. Stretching Techniques: Upper Back Cross Arm in Front of Chest Stretching the upper back

  43. Stretching Techniques: Upper Back Arms Straight Up Above Head (Pillar) Stretching the upper back

  44. Stretching Techniques: Lower Back Spinal Twist (Pretzel) Stretching the lower back and sides

  45. Stretching Techniques: Lower Back Semi-Leg Straddle Stretching the lower back from a seated position

  46. Stretching Techniques: Hips Forward Lunge (Fencer) Stretching the hip flexors

  47. Stretching Techniques: Hips Supine Knee Flex Stretching the gluteals and hamstrings

  48. Stretching Techniques: Torso Side Bend With Straight Arms Stretching the sides and upper back

  49. Stretching Techniques: Torso Side Bend With Bent Arm Stretching the sides, triceps, and upper back

  50. Stretching Techniques: Anterior of Thigh and Hip Flexor Side Quadriceps Stretch Stretching the quadriceps

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