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1 1 6 6 C H A P T E R Stretching and Warm-Up
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Chapter Outline Warm-up Types of stretching Flexibility Factors affecting flexibility Frequency, duration, and intensity of stretching When should an athlete stretch? Proprioceptors and stretching
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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 by improving the flexibility of a muscle. -Raise internal body temperature first to decrease chance of injury. -General vs. Specific warm-up p.322
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Flexibility Why do we need flexibility in sport? Range of Motion Static Flexibility – passive movement; range of possible movement around a joint; no muscle activity- a person/machine/gravity provides the force to stretch the muscle Dynamic Flexibility - active movement; voluntary muscle actions to gain flexibility
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Factors Affecting Flexibility Joint structure – Shoulder/Hip vs Wrist vs Knee Activity level Age and sex Connective tissue – elasticity vs. plasticity Weight training with limited range of motion Muscle bulk
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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. Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds. Sessions should conclude with 4 to 5 minutes of stretching.
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When Should an Athlete Stretch? Before practice and competition - read p 324 Following practice and competition –read p. 324
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Proprioceptors and Stretching Muscle Spindle and Stretch Reflex – sudden rapid stretch tells the muscle to respond with a stretch reflex and contract the muscle which will decrease the amount of stretch; Ballistic stretching causes this so you want to static stretch GTO – reflexive relaxation autogenic inhibition vs reciprocal inhibition Read p. 324
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Types of Stretching Active vs. Passive Stretching Static stretch – Hold for 30 sec; safe and easy to learn; appropriate for all athletes Proprioceptive neuromuscular facilitation (PNF) stretch Types - Hold Relax – Fig 16.3-16.5; Contract Relax – Fig 16.6-16.8; Hold Relax with Agonist contraction – Fig 16.9-16.11 Ballistic stretch – bouncing; avoid; triggers the stretch reflex Dynamic stretch – long walking strides; ER of shoulder for BSB or SB or VB
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General Stretches p. 331-341 Know how to perform stretches and muscles being stretched for quiz
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Starting Position of PNF Hamstring Stretch
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Leg and Hand Positions for PNF Hamstring Stretch
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Passive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring Stretch
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Isometric Action During Hold-Relax PNF Hamstring Stretch
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Increased ROM During Passive Stretch of Hold-Relax PNF Hamstring Stretch
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Passive Stretch of Hamstring During Contract-Relax PNF Stretching
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Concentric Action of Hip Extensors During Contract-Relax PNF Stretch
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Increased ROM During Passive Stretch at Contract-Relax PNF Stretch
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Passive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring Stretch
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Isometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring Stretch
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Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch
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Partner PNF Stretching for the Calves
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Partner PNF Stretching for the Chest
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Partner PNF Stretching for the Groin
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Partner PNF Stretching for the Quadriceps and Hip Flexors
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Partner PNF Stretching for the Shoulders
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Stretching Techniques: Neck Rotation of the neck to the right Rotation of the neck to the left Look Right and Left
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Stretching Techniques: Neck Neck flexion Neck extension Flexion and Extension
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Stretching Techniques: Shoulders and Chest Stretching the shoulder joints—standing Straight Arms Behind Back
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Stretching Techniques: Shoulders and Chest Stretching the shoulder joints—seated Seated Lean-Back
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Stretching Techniques: Posterior of Upper Arm Stretching the triceps Behind-Neck Stretch (Chicken Wing)
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Stretching Techniques: Upper Back Stretching the upper back Cross Arm in Front of Chest
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Stretching Techniques: Upper Back Stretching the upper back Arms Straight Up Above Head (Pillar)
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Stretching Techniques: Lower Back Stretching the lower back and sides Spinal Twist (Pretzel)
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Stretching Techniques: Lower Back Stretching the lower back from a seated position Semi-Leg Straddle
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Stretching Techniques: Hips Stretching the hip flexors Forward Lunge (Fencer)
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Stretching Techniques: Hips Stretching the gluteals and hamstrings Supine Knee Flex
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Stretching Techniques: Torso Stretching the sides and upper back Side Bend With Straight Arms
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Stretching Techniques: Torso Stretching the sides, triceps, and upper back Side Bend With Bent Arm
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Stretching Techniques: Anterior of Thigh and Hip Flexor Stretching the quadriceps Side Quadriceps Stretch
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Stretching Techniques: Posterior of Thigh Stretching the low back, hamstrings, and calves Sitting Toe Touch
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Stretching Techniques: Posterior of Thigh Stretching the low back, hamstrings, and calf Semistraddle (Figure Four)
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Stretching Techniques: Groin Stretching the hamstrings and hip adductors Straddle (Spread Eagle) Stretching the hamstrings, hip adductors, and lower back
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Stretching Techniques: Groin Stretching the hip adductors Butterfly
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Stretching Techniques: Calf Stretching the calves Wall Stretch
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Stretching Techniques: Calf Stretching the calf standing on a step Step Stretch Preparing to stretch the Achilles tendon by slightly bending the knee Stretching the Achilles tendon by lowering the heel
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