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• Chapter 14 Warm-Up and Flexibility Training - Coggle Diagram
• Chapter 14 Warm-Up and Flexibility Training
Effects
Temperature-Related Effects:
Increase muscle and core temperature
Enhance neural function
Disrupt transient connective tissue bonds
Non Temperature-Related Effects:
Increase blood flow to muscles
Elevate baseline oxygen consumption
Post-activation potentiation
Benefits
Faster muscle contraction and relaxation
Increased rate of force development
Increased strength and power
Increased O2 delivery: Hemoglobin & myoglobin work better at higher temperature
Enhanced metabolic reactions
Increased psychological preparedness
RAMP:
Raise: general warm-up, simulate movement patterns of activity
Activate and Mobilize: Mobility, range of motion, motor control, stability
Potentiation: Sport specific activities , Progress to training intensity,speed and agility
Flexibility
PNF - Proprioceptive Neuromuscular Facilitation (Proprioceptive, also known as kinesthetic, refers to the body's ability to sense its position and movement in space, allowing for coordinated movements and balance without conscious thought. )
Facilitates muscular inhibition
Requires a partner
Hold - relax PNF: isometric hold, Start with 10 sec pre-stretch, Isometric against resistance for 6sec, 30sec passive stretch ( muscle in a stretched position )
Contract-Relax PNF: Concentric agonist contraction - hold pre-stretch for 10 sec, Actively contracting through full ROM, Relax with 30sec passive stretch
Hold- Relax WIth Agonist Contraction PNF: Start with 10 sec pre-stretch, Isometric against resistance for 6sec, athlete “helps” with stretch by contracting agonist during passive stretch