*Warm-Up *Cool-Down *Flexibility Training SHMD /8/2012 1

Warm-Up Role Prepares the heart, lungs, muscles & joints for the activity to follow. Activate the nervous system. 2

Specific/General Warm-Up General: involves body movements of large muscle groups in a rhythmical, continuous manner. Example: running/cycling to warm up for weight training. Limitation: does not prepare for movements to follow & neuromuscular pathways are not activated (High risk of injury). 3

Specific/General Warm-Up Specific to training session: involves rehearsal of exercises which are to follow. Replicating movement with dynamic stretching or, Using low intensity resistance training exercises to prepare for heavier weights to follow. 4

Warm-Up 3 main objectives: 1.To raise the heart rate. 2.To increase body temperature. 3.To mobilize the major joints of the body. 5

Warm-Up A typical warm-up involves the following components: pulse raiser. 1.A pulse raiser. 2.Joint mobility. 3.Dynamic stretching 3.Dynamic stretching for muscles. 6

1. Pulse Raiser Involves rhythmical, continuous movements of large muscle groups. Example: running, rowing or cycling. Should gradually increase in intensity. ↑ Body temperature = ↑ stroke volume = ↑ cardiac output. Blood vessels widen within muscles & more blood vessels are opened up; thus more oxygen & nutrients flow through muscles. Lasts for 5 – 10 minutes. At end of warm-up heart rate should be just below the rate the athlete would achieve in the main session. 7

2. Joint Mobility full range of motion Means moving joints through full range of motion. small ROM → larger ROM Movements start off with small ROM → larger ROM until full ROM is achieved. lubricated more efficient Enable joints to become lubricated by releasing more synovial fluids to the joints, then warming it up to become more efficient. Shoulderselbowsspinehipskneesankles Joints to be mobilized: Shoulders, elbows, spine, hips, knees & ankles. 8

3. Dynamic Stretching Definition: Definition: stretching the muscles through their full ROM in a controlled manner. specific preparation Used for specific preparation of muscles for movements due to follow. Benefits dynamic stretching Benefits of dynamic stretching : heart rate – Keeps heart rate raised. – Stretches muscles specifically – Stretches muscles specifically through full ROM. – Activates nervous system – Activates nervous system & improves synchronization between nerves and muscles. 9

Static Stretching muscle stretched held decrease heart raterelaxes muscles Static stretching: muscle stretched & held – causes decrease in heart rate & relaxes muscles. Desensitizes muscle spindles Desensitizes muscle spindles which protect against injury. 10

Warm-Up Example Walk. Walk with bicep curls & shoulder presses. Slow jog with shoulder circles. Jog. Dynamic stretches: squat and press, step back & chest stretch. Jog with knee raises and heel flicks. Run. Jumps & hops. Sprint. 11

Cool-Down Role returnbodypre-exercise state To return the body to its pre-exercise state. After exercise: After exercise: – Heart rate is still high. – Blood is still being pumped to your working muscles. 12

Cool-Down: 4 Main Objectives return heart rate normal 1.Slowly return heart rate back to normal. 2.Get rid of any waste products built up during exercise. – Waste products: lactic acid & carbon dioxide – Waste products: lactic acid & carbon dioxide need to be washed out the muscles. 3.Return muscles to their original pre-exercise length. – As the muscles work during the main session, they continually shorten to produce force & end up in a shortened position. Therefore need to be stretched out so that they do not remain shortened. 13

Cool-Down: 4 Main Objectives 4.Prevent venous pooling. – As heart pumps blood around body, circulation is assisted by the action of skeletal muscles, which act as a ‘muscle pump’ to help return blood to heart against gravity. If participant stops suddenly, heart will keep pumping blood to legs, but because the ‘muscle pump’ has stopped, the blood will pool in the legs. Causes participant to become light-headed and they may pass out. Opposite to warm-up. 14

Cool-Down Lowering heart rate: Lowering heart rate: – Choose CV type exercise, involving rhythmical movements & large muscle groups. high → low – Intensity starts high → low. – Gradual lowering allows heart pump to work and prevent venous pooling. – 5 minutes bpm end off – Heart rate should be around bpm to end off with. 15

Cool-Down Stretching: Returns muscle pre-exercise Returns muscle to pre-exercise length. Removes waste products Removes waste products from the muscle. Prevent soreness Prevent muscle soreness on the following day. 16

Cool-Down Example 1 minute run. 1 minute jog. 1 minute jog. 1 minute brisk walk. Stretch: trapezius, pecs, latissimus dorsi. Stretch: trapezius, pecs, latissimus dorsi. Standing stretches: adductors, calves, quads. Kneeling stretches: hip flexors & lower back. Kneeling stretches: hip flexors & lower back. Lying stretches: hamstrings & gluteus. 17

Flexibility range of motion joint move through Is the range of motion that a joint or group of joints can move through. Improving flexibility improve performance greater ROM greater power development prevent injury pain Improving flexibility can improve performance because a greater ROM will result in greater power development & help prevent injury & pain caused through restriction of movement. 18

Sports & Flexibility Dancing. Gymnastics. Running. ALL sports!!! Everyday functions. 19

Flexibility Training Why is flexibility needed in sports? Why is flexibility needed in sports? – Enable athlete to have ROM to perform movements needed. – Prevent injuries. – Maintain & improve posture. – Develop maximum strength & power. 20

Stretching Stretching of a muscle is controlled by sensory nerves which allow muscle to stretch & relax. Sensory nerves work to protect body from injury. 2 nerves involved: 2 nerves involved: – Muscle spindles. – Golgi tendon organs (GTO). 21

Stretching: Muscle Spindles MS are activated when muscle lengthens (due to potential danger). When muscle reaches a certain length, MS tell nervous system to contract muscle to prevent further stretching – prevents against muscle damage. When the muscle contracts, it’s called the ‘point of bind’ (POB). 22

Stretching: GTO When POB is reached, stretch is held for 10 seconds, after which the muscle relaxes & pain disappears. GTO brings about relaxation. GTO sense muscle tension, & sense when there is no danger of damage & override muscle spindles – cause muscle to relax. 23

Static Stretching Muscle is stretched in a steady, controlled manner & held in a static/still position. Taken to the point where the muscle contracts & a slight pain is felt (Point of bind). Stretch is held until muscle relaxes & discomfort disappears. Maintenance: Development: 24

Proprioceptive Neuromuscular Facilitation (PNF) Advanced stretching used to develop length of muscle. Involves 2 people: one to stretch, & one to be stretched. Procedure: – Muscle stretched to point of bind by trainer. – Athlete contracts muscle & pushes against trainer at 40-50% effort. – Contraction held for 10 seconds. – Muscle is then relaxed & trainer stretches muscle further. – Contraction is repeated. – Repeat whole procedure 3 times. Very effective as it causes the muscle to relax more quickly & deeply. 25

Ballistic Stretching ‘Bouncing stretch’ as muscle is stretched beyond its point of stretch by a bouncing movement. Performed in a rapid, bouncing movement. High risk method of stretching due to risk of muscular damage as muscle is stretched beyond point of stretch. Used in specific sports – gymnastics. Should never be used on people training for health & fitness reasons except for sports. 26

Revision Questions 1.Discuss the importance of performing a warm-up before exercising.5 2.Discuss the difference between a general and specific warm-up.10 3.A typical warm-up is made up of three component. Name and discuss and each component.12 4.Why is it important to perform dynamic stretching before exercising as opposed to static stretching?6 5.Discuss the 4 main reasons for performing a cool-down after training?12 6.Define: range of motion.3 7.Why is it advisable to have good flexibility?3 8.Discuss how muscle spindles and golgi tendon organs work together to protect the body from injury.8 9.What is ‘ballistic’ stretching, and sports is it used for?4 10.What are the dangers of ballistic stretching, and can anyone perform it?4 11.Discuss how PNF stretching is performed.6 27