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. Dynamic Flexibility 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

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

16. Dynamic & Static 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
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

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. Hold-Relax PNF Begin with a passive pre-stretch 10 sec
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. Contract-Relax PNF Begin with a passive pre-stretch 10 sec
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. Hold-Relax with Agonist Contraction PNF
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

51. Stretching Techniques: Posterior of Thigh
Sitting Toe Touch
Stretching the low back, hamstrings, and calves

52. Stretching Techniques: Posterior of Thigh
Semistraddle (Figure Four)
Stretching the low back, hamstrings, and calf

53. Stretching Techniques: Groin
Straddle (Spread Eagle)
Stretching the hamstrings and hip adductors
Stretching the hamstrings, hip adductors, and lower back

54. Stretching Techniques: Groin
Butterfly
Stretching the hip adductors

55. Stretching Techniques: Calf
Wall Stretch
Stretching the calves

56. Stretching Techniques: Calf
Step Stretch
Stretching the calf standing on a step
Preparing to stretch the Achilles tendon by slightly bending the knee
Stretching the Achilles tendon by lowering the heel