...different types of stretching techniques on power output performance such as vertical jump. This chapter is divided into three parts; the role of stretching on athletic performance, the effects of dynamic-stretching on athletic performance, and the effects of static-stretching on athletic performance. The Role of Stretching on Athletic Performance According to the American College of Sports Medicine (ACSM), stretching before or after competitions are both acceptable practices (Franklin, Whaley, & Howley, 2000). In addition, the National Strength and Conditioning Association (NSCA) guidelines state stretching before competition will improve performance and functional...
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...The Effect of Static and Dynamic Stretching on Flexibility Case Situation Kristy Ellis is a high school varsity competitive cheerleading coach. Part of her job is making sure she provides the most beneficial stretching program to her athletes to achieve maximum flexibility. After hearing several coaches talk about dynamic stretching as part of their program at the national competitive cheerleading convention, she wonders if she should replace her already established static stretching program with dynamic stretching. She seeks out you, the high school’s athletic trainer, for your expert knowledge on whether static or dynamic stretching is more effective at improving flexibility. Introduction/Background Competitive cheerleading is a team sport that relies heavily on flexibility. It requires a range of bodily motion that exceeds the flexibility of the average person in order to execute proper stunts, jumps, and gymnastics. Concerning warm-ups, static stretching has been considered an essential component for decades (Behm, 2011). Static stretching involves moving a...
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...An Exploration of Stretching in Dancers This essay discusses three concepts that are relevant to my dissertation inquiry, ‘The Effects of Dynamic Stretching versus Static Stretching in Relation to Hamstring Flexibility’. The dissertation will focus on dance students as they process the attributes required for the stretching tasks and it will require the dancers to participate in a four week stretching plan. During this essay the concepts to be discussed are the physiology of stretching the hamstrings, flexibility and types of stretching techniques. It involves a definition of each term and references to other expertise in that particular field. Each concept will conclude with a critical discussion of different aspects of the topic that could be of interest towards my dissertation research. The physiology of stretching the Hamstrings. The hamstrings are one of the largest muscle groups, containing three muscles that line the back of the leg and when working together they flex the knee (plié,...
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...over stretching a realization came to me: Contemplating the pros and cons of stretching is like statistics. It would almost seem that the results depend on who conducted the experiment, who the subjects were, what area of the body they were focusing on, and what is the field of interest of the studies overseers. The big question is whether (or not) stretching prevents injury? Factors that I believe are important to consider are: the type of stretching, effects on ligaments and tendons versus muscles, each individual’s physiology, what muscle being stretched, when the stretching occurs (before, during, or after physical activity), what the physical activity is in relation to the stretching, and whether or not you already stretch as part of your warm-up routine. To stretch, or not to stretch, that is the question. Wait, maybe it should be stretching, why and what for? A break down and review of the different types of stretches: Static Stretching – this is a stretch that is held in a position intended to be somewhat challenging while remaining comfortable, typically between 10 – 30 seconds....
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...------------------------------------------------- How Long Should I Hold My Muscle Stretches? ------------------------------------------------- [Document Subtitle] [Author] Lecturer: How Long Should I Hold My Muscle Stretches Stretching is often performed as part of a warm up prior to physical activity and can be defined as the application of tensile force to lengthen muscle and connective tissue (Stone, Kinser, O'Bryant, O'Bryant, Ayers, & William, 2006). The primary reason for stretching before physical activity is to reduce the risk of injury. Stretching helps this as it lengthens the muscles and tendons, therefore increasing range of movement. (Manoel, Harris-Love, Danoff, & Miller, 2008). There are three main types of stretches they are as follows: Static, Dynamic and lastly Proprioceptive Neuromuscular Facilitation (PNF). Static stretching involves stretching a muscle group slowly to the point of tension or minor discomfort for 15 to 30 seconds, and should be performed 2-4 times (Manoel, Harris-Love, Danoff, & Miller, 2008). Dynamic stretching is performed using a controlled bounce or swinging motion to progress a body part to the threshold of its range of movement (ROM). The swinging motion and bounce should always remain controlled throughout the movement and should be gradually increased thus increasing ROM, this should be performed for10 minutes (Kravitz, 2009). The PNF stretch usually requires two people. The target limb is moved through...
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...match or any routine practice. Such routines should include a warm up session that is followed by a stretching session. The warm up session functions to elevate core temperature by engaging in some light calisthenics or light running (White, 2008). In turn, this increases extensibility and flexibility of muscles and tissues. Similarly, the stretching routine also serves to increase the extensibility and flexibility of muscles and tissues. This paper will give the rational for using dynamic stretching, its benefits and the specific movements that one can use during the stretching process. Dynamic stretching is among the preferred stretching techniques used by a majority coaches. It involves the controlled swinging of both arms and legs without stretching out of one’s range of motion. In this case, the stretch is produced by both active muscular contractions and momentum (Reilly, 2007). During dynamic stretching, one uses certain movements depending on their sport in preparation for body movement. This type of stretching tends to be confused with ballistic stretching. This is because if one stretches beyond their static ability, it is no longer dynamic stretching but rather ballistic stretching. This routine of dynamic stretching should begin from low intensity and gradually progress to movements of higher intensity (White, 2008). This is mainly because dynamic stretching calls for both coordination and balance. This form of preparticipation routine serves as an aerobic...
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...individual competitions. The bullet points are meant to be done in order. 10 minute jog to increase body temperature and increase heart rate Approximately 15 minutes of dynamic stretching (differs from athlete to athlete) i.e: Arm swings, Neck mobility, Shoulder Circles, Side bends, Hip Circles, Half squats, Leg swings, Ankle bounces. Approximately 15 minutes of general preparation for competition. Lower leg drills and Leg drills Lower leg drills- Double foot hops, Astride jumps, Compass Jumps and Short choppy steps Leg drills- Walking on heels, High knee butt kicks, High knee skips, High knee jog Approximately 10 minutes of short relaxed 30 meter run outs Concentrating on running form. i.e; Arms close to the body, relaxed and tall It is important to keep loose until the start of the race so athletes are encouraged to keep moving until the race is about to start. During the warm up athletes should have water handy to continue to hydrate for the event. The warm up should take about 50 minutes give or take. The warm up will take closer to 50 minutes for a larger team and closer to 30 minutes if the athletes do the warm up individually or with a smaller group It is important to have all the difference components mentioned above to prevent injury during performance. Also, by doing dynamic stretching the runners will reduce muscle stiffness. A proper warm up will enable an athlete to compete the best that they can. Then, if an athlete is warming up correctly injuries from...
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...Tyler Anderson Dr. Kirk Exercise Physiology Sunday, December 4, 2011 Moderate-Intensity Exercise and its Reduction of Chronic Stress Burnout in College Women who Perform no Regular Physical Activity Introduction: If you were to go out and ask 12 random people on the street what their definition of stress was, you would more than likely get 12 different answers. This is due to the fact that there is not a definition of stress that everyone can agree on. In 1936, Hans Selye coined the term stress, defining it as “the non-specific response of the body to any demand for change” (“Stress, Definition”). Stress can cause a multitude of cognitive, emotional, physical, and behavioral effects on the human body: memory problems, depression or general unhappiness, chest pain and rapid heartbeat, procrastinating or neglecting responsibilities. One of the most common activities utilized to reduce stress is aerobic exercise. Exercise increases blood flow that will bring additional nutrients and oxygen to the brain to allow for better cognitive function. Exercise will also release endorphins that can give the individual a feeling of happiness and positively affect your sense of well-being. The transition from a high school to a college environment can place substantial demand of change on the body. Students go from living in the comfort of their homes to the cramped space of a dorm room. Students will also experience demands of having a load and level of homework they are...
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...C H A P T E R NO 11 Training in Sports | Meaning and Concept of Sports Training :- Training means a process of preparation for some particular task and Sports Training is a continuous & systematic process which based on scientific principles for preparing a sportsperson for the higher performance in the particular sports competitions . Systematic training improves the fitness level for their sports achievement . In order to achieve best results in sports , a systematic and regular training is necessary with the help of special rehabilitation treatment , use of extra training , extra competitions, assessment of performance , special nutrition and psychological training etc. So, we can say that Sports Training is a systematic and regular process which is generally used for long duration to get the highest performance in sports . PRINCIPLES OF SPORTS TRAINING Sports training is a systematic process of preparing sportspersons for higher performance in sports . The whole process of training can be successful with the help of Sports Medicine , Sports Psychology , Sports Bio-mechanics , Sports Sociology , Exercise Physiology etc. The Important PRINCIPLES OF SPORTS TRAINING are described below for the proper formulation of the training process :- 1) The Principle of general and specific preparation:- General preparation serves as the base of specific preparation . As a matter of fact ...
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...match or any routine practice. Such routines should include a warm up session that is followed by a stretching session. The warm up session functions to elevate core temperature by engaging in some light calisthenics or light running (White, 2008). In turn, this increases extensibility and flexibility of muscles and tissues. Similarly, the stretching routine also serves to increase the extensibility and flexibility of muscles and tissues. This paper will give the rational for using dynamic stretching, its benefits and the specific movements that one can use during the stretching process. Dynamic stretching is among the preferred stretching techniques used by a majority coaches. It involves the controlled swinging of both arms and legs without stretching out of one’s range of motion. In this case, the stretch is produced by both active muscular contractions and momentum (Reilly, 2007). During dynamic stretching, one uses certain movements depending on their sport in preparation for body movement. This type of stretching tends to be confused with ballistic stretching. This is because if one stretches beyond their static ability, it is no longer dynamic stretching but rather ballistic stretching. This routine of dynamic stretching should begin from low intensity and gradually progress to movements of higher intensity (White, 2008). This is mainly because dynamic stretching calls for both coordination and balance. This form of preparticipation routine serves as an aerobic...
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...Concept of Stretching Stretching is done by moving certain parts of your body into different positions to strengthen and expand your muscles as well as soft tissues that relate to those muscles you are stretching. There are two different types of stretching; static stretching and dynamic stretching. Static stretching is when you are stretching without any movement. The participant moves into the certain position and holds still for a specific amount of time that is decided by the individual. Dynamic stretching is when the participant is using movement to stretch. For example they may use swinging or bouncing to prolongate their spectrum of motion and flexibility. There are many different ways to stretch, some including: Static Stretching: This is when you put your muscles under tension to stretch. After they are put under tension the individual holds this position for a certain amount of time, the minimal time...
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...Cameron Shaughnessy Michael Chojnowski English 102 5 December 2012 Pole Vault Risks of Going High Most people look at pole-vaulting as a crazy and extreme event in track and field. The men and women that do this event can be quite crazy. They are people who aren’t scared to take the risk of going as high as twenty feet in the air. Pole vaults are almost a different breed of athlete. They have a mindset that they are going to run as fast and jump as high as they can and not care what happens after. There are many ways that a pole-vaulter can get hurt from head injures to pulled muscles. Fortunately, nearly everyone that pole vaults remains safe and uninjured, but there are a few cases a year where people get hurt or in extreme cases killed. This isn’t due to the fact that the event isn’t safe but just that with every other sport, there is a chance something can go wrong and you can get injured. But that is the fact that athletes in every sport have to deal with and have accepted. Pole-vaulting is a very technical and hard event to learn. The athlete has to be fast strong and have great stamina because of the amount of jumps taken and how taxing each jump is on the body. The main object of vaulting is to get over the cross bar and move to the next height. Most of this has to do with the amount of force you apply to the pole at impact. This is called momentum. “Momentum is a quantity used to measure the motion of the body” (Weir par 13). This is essential to having a...
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...Personal Training Paper Trevor Bonesteel HPE/170 Jacqueline C. DePaulis I used to have a planned way of dynamic and regular exercise. I had a BMX bike which I loved to race with, so at times of returning home from work, I took out the BMX and did laps; also I did training for upper and lower body altering days. I have been pregnant four times but that could not breakthrough my routine exercise. I worked out until I got admitted to the hospital for labor. I have a toned physic now but I am looking forward to go back to my active lifestyle because it makes me feel good and confident. I do not exercise to lose weight because I am not bulky but I do it for building up muscles and I feel better. Therefore, following a work out plan that aims at muscle building and toning the body would be appropriate. Currently I do not follow any type of training routine because I have a lot to do at my work. When I get back home all I do is relaxing, doing my lessons or watching something on the TV. I am aware about having a workout but not too much, which could boost up my energy level and endorphins. An hour of exercise on 2 or 3 days in a week at least would be setting my life into a regulation; which includes low-power weight lifting, jogging and walking, and swimming. I also have concern about my abdomen muscles and would like to firm up them by adding sit-ups to the workout routine. Previously, I liked doing high active bike exercises by climbing up a...
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...Miranda Sanabria Mr. Serrano 10/5/12 Arm Circles Not all exercise is about feeling the burn or pushing you to your limits. Our bodies are so intricate and complex, being made up of different systems. Systems work together and also complement each other. Arm circles is a workout in which you spread your arms out and move them in a circular motion. Arm circles are also a mobility and stability exercise for the shoulder girdle. The shoulder joint have the weakest and least amount of connective tissue surrounding it. These smaller tendons and muscles often get neglected, which may lead to shoulder injury and pain of varying degrees. Performing arm circles is a good way to develop awareness of the shoulder girdle. This will not only help with stabilizing the shoulders, but it will also help improve the posture. Pros There are many benefits you can get from doing arm circles on a regular basis. They are easy to do and you can do them anywhere. This workout does not require any equipment such as weights, restraints, or mats. In addition, arm circles require little to no concentration so you can watch television or listen to music while doing this workout. You can do arm circles bare footed, in sneakers, or in heels. The only key factor you must remember when doing this workout is you must stand for this workout to actually work properly. According to the website LIVESTRONG.com, you must spread your...
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...Physiological Training Research In baseball we can split the year into the off-season, early pre-season, late pre-season, and in-season. To start off we need to develop foundational strength by preparing the joints, ligaments, tendons and connective tissue for more demanding training later. Baseball places uneven stresses on the body, like pitchers throw forcefully with the same arm thousands of times a year. Swinging the bat in the same direction over and over develops muscles on one side of the body more than the other side. Over time, small imbalances can create over-use injuries and the best way to prevent this is with exercises that re-develop the natural balance between left and right. The muscles of the trunk and lower back connect the upper and lower body. They support every twisting, turning, jumping, and lateral movement. They are literally the link through which all movement passes. Here are the parameters for this phase of the baseball strength-training program: Time year: Early pre-season, Duration: 4-8 weeks, Days per Week: 2-3, Sets: 2-3, Reps: 15-20 Once you’ve built a solid well-balanced foundation, the next phase of the baseball strength-training program is develop maximal strength. It serves as a foundation for muscular power and speed. The goal is to spend some time in the pre-season increasing your strength to a peak and then to convert that strength into explosive power just as the competitive season approaches. Here are the parameters for this phase...
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