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42 Cards in this Set
- Front
- Back
- 3rd side (hint)
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4 things a warmup should address |
Corrective strategies, muscle activation, motor rehearsal, preparation for intense work |
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5 Advantages of temperature related warmup |
Decrease resistance in muscles and joints Greater o2 release Faster metabolic reactions Faster nerve signaling Increased cellular respiration |
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5 Advantages on non temperature related warmup |
Increased blood flow to muscles Improved mental focus Physical readiness Post activation potential (PAP) Breaking of actin myosin bonds reduces stiffness |
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Excessive increase in core temperature can cause |
A decrease in preparedness |
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How much exercise for how long will let body reach a temperature equilibrium |
80-100 percent of lactate threshold for 10 minutes |
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Active warmup |
Promote tissue efficiency. Increase temp and improve mental focus. |
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Passive warmup |
Emphasizes external means to elevate core temperature such as sauna or hot shower. Limited use in athletic performance. |
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5 things a warmup should do |
Correct muscle distortions Promote activation of inhibited tissue Create metabolic homeostasis Increase force coupling Practice movements prior to loading
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General warmups |
Utilizes large muscles and gross movements such as jogging to increase muscle temperature. Intensity should be low to moderate to increase temp for 5-10 min without causing fatigue. |
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warmup can be broken down into these 3 progressive segments |
General component Goal oriented activities Neural preparation actvities |
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Example of a warmup before a ballistic workout centered around Olympic lifts |
General- jump rope 30 seconds intervals for 3 minutes Goal- preform closed-chain movements (Olympic) lifts Neural- preform submaximal Olympic lifts (rehearsal) Goal |
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Static stretching can be |
Ergolytic (ergo-litic) |
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3 things you can do for an athlete that is susceptible to strains such as a reoccurring hamstring pull |
Activate the limiting tissue using progressive dynamic warmup Use active isolation and or proprioception neuromuscular facilitation (pnf stretches) Re-activate the tissue prior to training using neural emphasized applications |
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Active isolation |
Another name for reciprocal inhibition |
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Proprioreceptive neuromuscular facilitation |
A method of enhancing mobility by contracting a stretched muscle once terminal rom has been attained. Allow for increased ROM via autogenic inhibition. |
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Sports specific warmup (3 things) |
Maintains muscle temp and prepare muscles for sports specific actions Dynamic rom drills are key component. During final segment athlete should be ready to engage in sports specific work with reduced muscoskeletal restrictions
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Can be useful to engage after finishing a sports specific warmup |
Dynamic stretching |
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Proper progression of sports specific warmup (4 things to make better) |
Gradual increase in movement rom Increase the complexity and intensity Maximize movement speeds |
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Dynamic stretching |
Emphasizes controlled movements through full rom to improve specific flexibility |
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Optimizing neuromuscular activation (4 things) |
Phosphagen based drills including sport specific speed and agility Must allow safe achievement of max intensity work without creating fatigue For single event sports the warmup should promote benefits to PAP If an athlete has activation issues (such as over active hip flexors) corrective drills such as muscle inhibition creates faulty movement |
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Optimizing metabolic preparedness (4 things) |
To finalize a warmup use a 5 minute segment that focusing on achieving metabolic stabilization Sports specific drills with appropriate rest intervals can elevate vo2 to improve anaerobic recovery The rest period following this segment should allow full recovery without too long Optimal preparation will help negate acute physiological stress |
When should it be in warmup and how long. How can it affect running. Should you have rest and if so how long. What will it do. |
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Designing an athletic performance warmup |
May last 10-30 min 5-10 min general warmup 5-10 min sports specific 5-7 neuromuscular activation 5 min metabolic preparedness 5 min recovery |
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Oh squat progression example |
Oh squat with towel Oh squat with band pull Oh squat with bar |
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Example of breaking down the power clean and jerk into 4 separate parts |
Olympic bar clean pull High pull Clean receive Split jerk |
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6 factors that can influence recovery |
Variations in training volume Gender and age Training tenure Stress levels Recovery methods employed Nutritional support |
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Doms timeline |
Increase during the first 24 hours Peaks between 24-72 hours Fully subsides with 5-7 days |
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Primary risk factor for doms |
People with low levels of fitness Performing eccentric or ballistic exercises |
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Secondary risk factors of doms (4 things) |
Detraining or reinitiating a training regimen Performing completely new exercises Using a greater rom than a joint is used to dramatic changes to training volume |
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3 things it is proposed that doms is caused by |
Disruption of sarcomeres Impairment of muscle cells Causes Inflammation |
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Apparently Effective Recovery from doms (5 things) |
No gold standard. Placebo effect is significant Exercise NSAIDs Compression Whole body vibration |
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Varied recovery on doms depending on the athlete (3 things) |
Cryotherapy Nutraceutics Madsage |
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Not effective on doms |
Acupuncture or electrical currents |
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Myofascial restriction |
Often experienced among athletes who engage in repeated loading without fascia treatment and efforts to maintain mobility |
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Myofascial restriction results in these 3 things |
Reduced rom Negative changes in movement biomechanics Painful trigger points |
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3 things that contribute towards myofascial restriction |
Autonomic effects Mechanical changes Activation of mechanoreceptors |
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Cnf feedback loop that may partially explain how SMR helps alleviate myofascial restriction |
Tissue manipulation stimulation of mechanoreceptors CNS Tonus change of related skeletal motor units Tissue response Back to tissue manipulation |
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SMR protocol |
Pressure is applied to the restricted tissue using various modalities (foam rolling, hard balls etc.) Compressive rolling action is preformed across the fascia for segments of 30-60 seconds Pressure can be modified through positional change and contractions High pressure 3 second holds are used for areas of restriction and trigger points Major changes= isolation of target areas with application of adequate pressure |
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Lower leg myofascial restriction (3 muscles) pictures |
Medial calf- restriction is often caused by rapid increase in high impact plyometric training Gastrocnemius- athletes who have done a lot of vertical ballistics, jump training, Olympic lifts Tibialis anterior- athletes who are prone to shin splints |
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Thigh and hip (6 muscles) |
Quads/hip flexors- training with high eccentric stress on low body Hamstrings- athletes who have experienced hamstring strains Piriformis- athletes with toe out gait. Needs to be stretched to keep glutes from being involved Hip adductors- athletes who have valgus in squats Hip abductors- athletes with pelvic instability, low back pain, or trigger points that create pain similar to sciatica Glute max- useful for athletes who present posterior pelvic tilting during pulls from the floor |
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Trunk and upper body smr (5 muscles) |
Erector spinae- used to reduce restriction in key phasic stabilizers during compound lifts Upper back- used for trigger points created by upper cross syndrome and trap imbalances and trap imbalances. Sometimes need a hard ball. Used for reducing hyper tonicity due to overuse which can lead to shoulder dysfunction Lats- athletes with tightness that limits overhead movements Levator scap/upper traps- useful for athletes with mid/lower trap weakness and upper cross syndrome
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Trigger points |
Hypersensitive point due to myofascial restriction and/or neural entrapment |
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Mechanoreceptors |
Sensory neurons that respond to stimuli such as tension or pressure |
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