*Warm-Up*Cool-Down

*Flexibility Training

SHMD 13913/8/2012

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Warm-Up RoleWarm-Up Role• Prepares the heart, lungs,

muscles & joints for the activity

to follow.

• Activate the nervous system.

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Specific/General Specific/General Warm-UpWarm-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).

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Specific/General Specific/General Warm-UpWarm-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.

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Warm-UpWarm-Up• 3 main objectives:

1. To raise the heart rate.

2. To increase body temperature.

3. To mobilize the major joints of the

body.

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Warm-UpWarm-Up• A typical warm-up involves the following components:

1. A pulse raiserpulse raiser..

2.2.Joint mobilityJoint mobility..

3.3.Dynamic stretching Dynamic stretching for muscles.

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1. Pulse Raiser1. 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 Mobility2. Joint Mobility• Means moving joints through full range of motionfull range of motion.

• Movements start off with small ROM → larger ROM small ROM → larger ROM until

full ROM is achieved.

• Enable joints to become lubricatedlubricated by releasing more synovial fluids

to the joints, then warming it up to become more efficientmore efficient.

• Joints to be mobilized: ShouldersShoulders, elbowselbows, spinespine, hipships,

kneesknees & anklesankles.

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3. Dynamic 3. Dynamic StretchingStretching

• Definition: Definition: stretching the muscles through their full ROM in a controlled manner.

• Used for specific preparation specific preparation of muscles for movements due to follow.

• Benefits Benefits of dynamic stretchingdynamic stretching:

– Keeps heart rate heart rate raised.

– Stretches muscles specifically Stretches muscles specifically through full ROM.

– Activates nervous system Activates nervous system & improves synchronization between nerves and muscles.

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Static StretchingStatic Stretching

• Static stretching: muscle stretched muscle stretched & heldheld –

causes decreasedecrease in heart rateheart rate & relaxesrelaxes

musclesmuscles.

• Desensitizes muscle spindles Desensitizes muscle spindles which

protect against injury.

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Warm-Up ExampleWarm-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 RoleCool-Down Role

• To returnreturn the bodybody to its pre-exercise statepre-exercise state.

• After exercise:After exercise:

– Heart rate is still high.

– Blood is still being pumped to your working

muscles.

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Cool-Down: 4 Main Cool-Down: 4 Main ObjectivesObjectives

1. Slowly return heart rate return heart rate back to normalnormal.

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.

3.3. Return muscles to their original pre-exercise length.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.

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Cool-Down: 4 Main Cool-Down: 4 Main ObjectivesObjectives

4.4. Prevent venous pooling.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.

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Cool-DownCool-Down• Lowering heart rate:Lowering heart rate:

– Choose CV type exercise, involving rhythmical movements & large

muscle groups.

– Intensity starts high → lowhigh → low.

– Gradual lowering allows heart pump to work and prevent venous

pooling.

– 5 minutes.5 minutes.

– Heart rate should be around 100-110 bpm 100-110 bpm to end off end off with.15

Cool-DownCool-Down• Stretching:

• Returns muscle Returns muscle to pre-exercise pre-exercise length.

• Removes waste products Removes waste products from the muscle.

• Prevent Prevent muscle sorenesssoreness on the following day.

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Cool-Down ExampleCool-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.

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FlexibilityFlexibility• Is the range of motion range of motion that a jointjoint or group of joints can

move throughmove through.

• Improving flexibility Improving flexibility can improve performance improve performance because a

greater ROM greater ROM will result in greater power development greater power development &

help prevent injury prevent injury & painpain caused through restriction of

movement.

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Sports & FlexibilitySports & Flexibility

• Dancing.

• Gymnastics.

• Running.

• ALL sports!!!

• Everyday functions.

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Flexibility Flexibility TrainingTraining

• 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.

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StretchingStretching• 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).

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Stretching: Muscle Stretching: Muscle SpindlesSpindles

• 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).

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Stretching: GTOStretching: 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.

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Static StretchingStatic 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:

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Proprioceptive Proprioceptive Neuromuscular Facilitation Neuromuscular Facilitation

(PNF)(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 StretchingBallistic 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.

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Revision QuestionsRevision Questions1. Discuss the importance of performing a warm-up before exercising.52. Discuss the difference between a general and specific warm-up. 103. 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. 37. Why is it advisable to have good flexibility? 38. Discuss how muscle spindles and golgi tendon organs work together to

protect the body from injury. 89. What is ‘ballistic’ stretching, and sports is it used for? 410. What are the dangers of ballistic stretching, and can anyone perform it?411. Discuss how PNF stretching is performed. 6

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