| Stretching and Warm-Up |
| - A total warm-up program includes the following components; o It begins with a general warm-up period, which may consist of 5 to 10 min of slow jogging r riding a stationary bicycle. A general warm-up increases heart rate, blood flow, deep muscle temperature, respiration rate, viscosity of joint fluids, and perspiration. A warm muscle exhibits a greater amount of flexibility o It incorporates 8 to 12 min of sport or activity stretches, such as shoulder stretches for volleyball players. - Specific warm-up uses movements that are similar to the movements of the athlete’s sport - Static Flexibility is the range of possible movement in a joint and its surrounding muscles - Dynamic flexibility refers to the resistance of a joint during movement. - Range of motion (ROM) is the ability to go through the full range of possible movement about a joint |
| Factors Affecting Flexibility Joint Structure Muscle Bulk Age and Gender - Fibrosis – muscle fiber degenerate and are replaced by fibrous connective tissue Connective Tissue - Elasticity (the ability to return to original form) - Plasticity (the inability to return to original form) Weight Training with Limited Range of Motion Frequency and Duration of Stretching - 5 to 6 min of general warm-up and 8 to 12 min of stretching and concluded with 4 to 5 min of stretching Activity Level - An active person tends to be more flexible than an inactive one |
| When Shoulder you Stretch? - Before practice and competition. Stretching will aid in injury prevention and assist in warm-up. The duration of this stretching session should normally be 8 to 12 min, with some sports requiring more time - Following practice and competition. Post-practice stretching facilitates ROM because of increased muscle temperature; it should be performed within 5 to 10 min after practice. If the sport or activity has required a high-volume or high-intensity workout involving the legs and low back, this is an excellent time to stretch the hamstrings and low back. Post-practice stretching may also decrease muscular soreness. |
| Individuality of Stretching - Athletes should work on increasing flexibility, only stretching to the point of discomfort, then backing off a little. |
| Stretch Reflexes - Stretch reflex – The motor neuron causes a contraction of the muscle that was previously stretched - Inverse stretch reflex – responds to both contraction and stretching - Reciprocal inhibition – a contraction of the agonist will result in a reflex relaxation of the antagonist |
| Types of Stretching Active Stretch Passive Stretch - Proprioceptive Neuromuscular Facilitation (PNF) Static Stretch - Stages of Static Stretching o Easy stretch o Developmental stretch o Drastic Stretch § This stage may result in pain - Steps in Static Stretching 1. Get into the starting position of the stretching exercise. Remember to stay relaxed during the whole stretch and breathe normally. 2. Move the body or body segment into the stretching movement (easy stretch) until a stretching of the muscle is felt 3. From the easy stretch, slowly increase intensity of the stretch for 10 to 15 s (developmental stretch). Do not bounce while stretching. 4. Do not stretch so far that pain is felt (drastic stretch) in the muscle or joint. If this happens slowly decrease the intensity of the stretch Ballistic Stretch Dynamic Stretch Prorioceptive Neuromuscular Facilitation Stretch - Hold-relax - Contraction-relax - Slow-reversal-hold-relax |
| Benefits of Stretching - Warm-up muscle fibers - Warms joint fluids, lubricants, and synovial fluids - Increase respiratory rate (depending on the type of warm-up_ - Elevates heart rate and therefore increases volume of blood flow (depending on the specific type of warm-up) - Decrease the chances and/or severity of injury - Prepares the athletes mentally for the upcoming activity - Helps decrease joint inflexibility and pain after an athletic career |
| Stretching Techniques Neck Look right and Left Flexion and Extension Shoulder Straight Arms Behind Back Seated Lean-Back Chest Straight Arms Behind Back Posterior of Upper Arm Behind-Neck Stretch (Chicken Wing) Upper Back Cross Arm in Front of Chest Arms Straight Up Above Head (Pillar) Lower Back Spinal Twist (Pretzel) Semi-Leg Straddle Hips Forward Lunge (Fencer) Supine Knee Flex Sides Side Bend With Straight Arms Side Bend With Bend Arm Anterior of Thigh and Hip Flexor Side Quadriceps Stretch Kneeling Quadriceps Stretch Posterior of Thigh Sitting Toe Touch Semi-straddle (Figure Four) Groin Straddle (Spread eagle) Butterfly Posterior of Lower Leg Bent-Over Toe Raise Step Stretch |