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39 Cards in this Set
- Front
- Back
Goal of Warm Up
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Prepare athlete mentally and physically for exercise and comp
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Benefits of Warm-Ups
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Increase muscle temp
Increase blood flow Disrupt transient connective tissue |
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Positive Impact of Warm Ups on Performance
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Faster muscle contraction
Increase of Rate of Force Development Improve muscle strength and power Lowered viscous resistance in muscles Improve oxygen delivery Increase blood flow Enhanced metabolic reactions |
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Cons of Static Stretching Prior to Comp/Performance
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Compromise and decrease force production
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General Warm Up
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5-10 mins of slow activity (i.e. jog/skip or sport-specific actions, soccer ball dribbling)
Raises Body temp, blood flow, heart rate, respiration rate, perspiration Decrease viscosity of joint fluids |
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Specific Warm Up
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Incorporate movements of the Athlete's sport
8-12 minutes |
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Static Stretching
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Grab and hold
Decrease performance |
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Dynamic Stretching
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Movement
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Flexibility
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Degree of movement at a joint
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Static Flexibility
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Range of possible movement about a joint
and It's surrounding muscles during passive movement |
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Dynamic Flexibility
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Available Range of Motion during Active Movements
Requires VOLUNTARY muscular actions Greater than static |
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Factors of Flexibility
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Joint Structure
Age Sex Activity Level Resistance training Stretching |
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Ball-and-Socket Joint
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Move in all Anatomical Planes
Have greatest range of motion i.e. hip and shoulder |
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Ellipsoidal Joint
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Oval-shaped condyle fits into elliptical cavity
Movement in Sagittal and Frontal planes Low ROM i.e. Wrist |
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Hinge Joint
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Movement in Sagittal plane
Lower ROM that ellipsoidal and ball/socket i.e. knee |
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Fibrosis
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Fibrous connective tissue replaces Degenerating Muscles
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Elasticity
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Ability to return to Original resting length after passive stretch
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Plasticity
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Tendency to assume a New and Greater length after a passive stretch
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Resistance Training and ROM
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May increase
May decrease Focus on both agonist and antagonist |
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Muscle Bulk and ROM
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Large muscle bulk may adversely affect ROM
Decrease joint movement |
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Activity Level ROM
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Increase flexibility
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Increase Flexibility RX
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Stretch twice a week
15-30 secs per static stretch (30 secs best) Hold to mild discomfort Perform 5-10 minutes post practice |
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Muscle Spindles
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Located in Intrafusal muscle fibers
RUN PARALLEL to Extrafusal muscle fibers Senses Changes in Muscle Length When stimulated causes muscles to Stretch Reflex |
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Stretch Reflex
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Motor neuron causes muscle action of Stretched Extrafusal muscle fibers via Muscle Spinles
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Golgi-Tendon Organs
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Mechanoreceptor
Located in Musculotendinous Junction Senses Muscular Tension When Stimulated causes muscles to Reflexively Relax |
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Autogenic Inhibition
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Relaxation that occurs in the same muscle Experiencing increased muscle tension
from GTO's |
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Reciprocal Inhibition
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Relaxation that occurs in the muscle Opposing the muscle with tension
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Mechanorecepetor
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Cell that responds to mechanical stimuli
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Active Stretch
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When the person stretching supplies the force of the stretch
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Passive Stretch
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When partner/machine provides external force to cause or enhance stretch
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Static Stretch
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Slow/constant stretch
WIth end position held for 30 seconds |
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Ballistic Stretch
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Typically involves active muscular effort
Uses bouncing-type of movement in which the end position is not held Triggers stretch reflex, defeats purpose of stretching |
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Dynamic Stretch (AKA Mobility Drills)
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Type of functionally based stretching exercise
Uses sport-specific movement to prepare body for activity Places emphasis on the movement requirements of the sport/activity Avoids bouncing Preferred method of S&CC |
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Proprioceptive Neuromuscular Facilitation (PNF)
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Developed for NM rehabilitation
Designed to relax muscles with increased tone/activity Performed with partner: involves both passive and active muscle actions |
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Agonist Contractions
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Concentric Muscle action of the agonist
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Hold-Relax
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Passive Pre-Stretch: Mild Discomfort, 10 seconds
Partner applies opposite force to "Hold and Don't Move Leg" - Isometric Contraction for 6 seconds Relax and Passive Stretch for 30 seconds |
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Contract-Relax
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Passive Pre-strech, mild discomfort, 10 seconds
Athlete uses Concentric Action in the full ROM Passive stretch 30 seconds |
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Hold-Relax w/ Agonist Contractions
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Identical first two phases as Hold-relax
Third phase, Concentric action of Agonist is used in addition to Passive stretch Most effect PNF stretch b/c both Reciprocal and Autogenic Inhibition |
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Best Stretches for Effective Increase in ROM
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Static
Hold-Relax w/ Agonist Contractions PNF |