Chapter 10
Warm-Up and Flexibility
Copyright © 2012 American College of Sports Medicine
Warm-Up
• Overview
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Performing low-intensity exercise to prepare the body for more
intense physical activity
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Increases in intensity progressively
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Passive vs. active
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General vs. specific
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Increases muscle temperature
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Should last 5-15 minutes
Copyright © 2012 American College of Sports Medicine
Examples of General & Specific Warm-Ups
Copyright © 2012 American College of Sports Medicine
Warm-Up (cont’d)
• Physiology of Warming Up
 Muscle & core temp
 Blood flow
 Nerve conduction velocity
& neural activation
 O2 consumption
 Speed of metabolic
reactions
 Joint/CT & skeletal
muscle viscosity &
resistance
 Release of O2 from
hemoglobin & myoglobin
 Muscle glycogen
breakdown & glycolysis
 Heart rate & cardiac
output
 Mental preparedness &
psychological functioning
Copyright © 2012 American College of Sports Medicine
Warm-Up (cont’d)
• Performance Effects
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After 3-5 min of warm-up, enhanced performance in:
• Vertical jump
• Swimming time
• Running time
• Cycling power
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Key elements of warm-up
• Increase muscle temperature
• Increase VO2
• Minimize fatigue
Copyright © 2012 American College of Sports Medicine
Warm-Up (cont’d)
• Warm-Up Versus Postactivation Potentiation
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Potentiation protocol
• Activated motor units stay facilitated for a period of time
following maximal or near-maximal muscle contractions
• Muscle strength, power, & endurance can be enhanced
• Viewed by some as a warm-up
• Viewed by others as a separate entity & part of workout
Copyright © 2012 American College of Sports Medicine
The Warm-Up Continuum
Copyright © 2012 American College of Sports Medicine
Warm-Up (cont’d)
• Dynamic Versus Static Warm-Ups
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Dynamic warm-up: enhances performance
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Static warm-up
• Shown to reduce performance when performed before activity
by itself
• Light stretching coupled with dynamic warm-up may be
effective to optimize performance
• Intense stretching recommended for strength/power athletes
after workout, in cooldown
Copyright © 2012 American College of Sports Medicine
Flexibility
• Overview
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A measure of joint ROM without injury
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An important health-related component of fitness
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Types
• Static flexibility
• Dynamic flexibility
• Ballistic flexibility
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Health Benefits
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Maintains appropriate muscle lengths
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Improves muscle balance
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Improves muscular weakness
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Reduces risk of injury
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Improves posture
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Improves ability to move
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Relieves stress
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Reduces risk of low-back pain
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Improvements in Athletic Skills
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Olympic weightlifter: proper overhead position in the snatch
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Gymnast: proper position during a split
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Ice hockey goalie: blocking the puck at many difficult angles
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Tennis player: maximizing velocity & accuracy of serve
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Volleyball player: blocking a shot & spiking the ball
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Hurdler: elevating over the hurdle w/o deviation in stride
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Flexibility and Injury Prevention
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May decrease risk of pain & injury
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Increases compliance of tendon
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Reduces acute tendon stiffness
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Decreases hysteresis
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Enhances joint ROM
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Factors Affecting Flexibility
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Joint structure
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Muscular imbalance
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Muscular control
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Age
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Gender
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CT (tendons, ligaments, fascia, joint capsules, & skin)
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Bulk
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Training in a limited ROM
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Activity level
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Types of Stretching
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Static
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Dynamic
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Proprioceptive neuromuscular facilitation (PNF)
• Hold-relax
• Contract-relax
• Hold-relax with agonist contraction
• Contract-relax with agonist contraction
Copyright © 2012 American College of Sports Medicine
Flexibility (cont’d)
• Flexibility Training Guidelines
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Stretch after workout or after general warm-up
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Select stretches that work each major muscle group
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Stretch for at least 10 minutes
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Perform at least 4 reps/muscle group at least 2-3 days per week
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Select dynamic, static, or PNF stretches
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Consider ballistic stretching for athletes in explosive sports
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Take static stretches to point of mild discomfort & hold 15-60 sec
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Allow a 6-sec contraction followed by a 10-30 sec assisted
stretch for PNF stretches
Copyright © 2012 American College of Sports Medicine
The Cooldown
• Is a postworkout light exercise activity
• Example: 5-10 min of walking/cycling
• Provides an adjustment period between exercise & rest
• Helps return body to homeostasis in a controlled manner
• Facilitates waste removal
• Reduces cardiovascular responses appropriately
• Institutes a greater sense of well-being
• Provides time for stretching to increase flexibility
Copyright © 2012 American College of Sports Medicine