The Effect of Static and Dynamic Stretching Exercises on Sprint
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Exercise Science:The a Systems Approachof
CHAPTER 3 prohibited. is content Exercise Science:the A Systems Approachof reproduction After completing this chapter you will be able to: 1. Describe the meaning and contextUnauthorized of a systems approach to the study of exercise science. 2. Articulate the primaryInc. functions of each system of the body. 3. Provide examples of how each system of the body can influence physical activity and exercise. 4. Provide examplesKluwer, of how each system of the body can influence sport and athletic performance. Wolters 2018 © Copyright 57 Potteiger9781496339614-ch003.indd 57 17/08/17 12:19 PM 58 CHAPTER 3 Exercise Science: A Systems Approach As discussed in Chapter 1, several interrelated disciplines, subdisciplines, and specialty areas constitute exercise science. Collectively, the study of each component of exercise science is based on a core understanding of the structure (anatomy) and function (physiology) of the human body. It is expected that beginning exercise science students enroll in courses in human anatomy and physiology, often in the first year of study in college. The knowledge acquired in these courses provides the necessary foundation for advanced study in exercise science at both the unprohibited.- dergraduate and graduate levels. is A systems approach to the study of exercise science allows students to un- derstand how the various systems of the body respond in an integrated fashion to acute and chronic stimuli and conditions. Each system has specific functions that cannot be performed in the expected manner in isolation and withoutcontent interaction with other systems of the body. This system integration provides for the coordinated control of the body environment and allows the body to respondthe to the challenges encountered every day. -
Energy and Training Module ITU Competitive Coach
37 energy and training module ITU Competitive Coach Produced by the International Triathlon Union, 2007 38 39 energy & training Have you ever wondered why some athletes shoot off the start line while others take a moment to react? Have you every experienced a “burning” sensation in your muscles on the bike? Have athletes ever claimed they could ‘keep going forever!’? All of these situations involve the use of energy in the body. Any activity the body performs requires work and work requires energy. A molecule called ATP (adenosine triphosphate) is the “energy currency” of the body. ATP powers most cellular processes that require energy including muscle contraction required for sport performance. Where does ATP come from and how is it used? ATP is produced by the breakdown of fuel molecules—carbohydrates, fats, and proteins. During physical activity, three different processes work to split ATP molecules, which release energy for muscles to use in contraction, force production, and ultimately sport performance. These processes, or “energy systems”, act as pathways for the production of energy in sport. The intensity and duration of physical activity determines which pathway acts as the dominant fuel source. Immediate energy system Fuel sources ATP Sport E.g. carbohydrates, energy performance proteins, fats “currency” Short term energy system E.g. swimming, cycling, running, transitions Long term energy system During what parts of a triathlon might athletes use powerful, short, bursts of speed? 1 2 What duration, intensity, and type of activities in a triathlon cause muscles to “burn”? When in a triathlon do athletes have to perform an action repeatedly for longer than 10 or 15 3 minutes at a moderate pace? 40 energy systems Long Term (Aerobic) System The long term system produces energy through aerobic (with oxygen) pathways. -
The History and Evolution of Stretching
University of North Dakota UND Scholarly Commons Physical Therapy Scholarly Projects Department of Physical Therapy 1995 The iH story and Evolution of Stretching Jennifer Roberts University of North Dakota Follow this and additional works at: https://commons.und.edu/pt-grad Part of the Physical Therapy Commons Recommended Citation Roberts, Jennifer, "The iH story and Evolution of Stretching" (1995). Physical Therapy Scholarly Projects. 376. https://commons.und.edu/pt-grad/376 This Scholarly Project is brought to you for free and open access by the Department of Physical Therapy at UND Scholarly Commons. It has been accepted for inclusion in Physical Therapy Scholarly Projects by an authorized administrator of UND Scholarly Commons. For more information, please contact [email protected]. THE HISTORY AND EVOLUTION OF STRETCHING By Jennifer Roberts Bachelor of Science in Physical Therapy University of North Dakota, 1994 An Independent Study Submitted to the Graduate Faculty of the Department of Physical Therapy School of Medicine University of North Dakota in partial fulfillment of the requirements for the degree of Master of Physical Therapy Grand Forks, North Dakota May 1995 This Independent Study, submitted by Jennifer Roberts in partial fulfillment of the requirements for the Degree of Master of Physical Therapy from the University of North Dakota, has been read by the Faculty Preceptor, Advisor, and Chairperson of Physical Therapy under whom the work has been done and is hereby approved. ~~~ (Faculty Preceptor) ~~YL. (Graduate School Advisorr ~~~ (Chairperson, Physical Therapy) 11 TABLE OF CONTENTS LIST OF TABLES v LIST OF FIGURES vi ABSTRACT vii CHAPTER INTRODUCTION .............................. 1 II OVERVIEW OF MUSCLE PHYSIOLOGY ............ -
Exercise Physiology and Body Systems Chapter
PARTII Exercise Physiology and Body Systems Chapter Skeletal Muscle System After reading this chapter, you should be able to: 1. Explain how skeletal muscle produces force and creates movement in the body 2. Describe the structural anatomy of skeletal muscle, including the different components of the sarcomere and the phases of muscle action 3. List histochemical techniques that are used to identify muscle fiber types 4. List the different muscle fiber types using the myosin ATPase histochemical analysis scheme 5. Discuss the role of muscle fiber types as it relates to different types of athletic performances 6. Discuss the force production capabilities of muscle, including types of muscle actions 7. Explain proprioception in muscle and kinesthetic sense, including the roles of muscle spindles and Golgi tendon organs 8. List the training-related changes in skeletal muscle, including specific training effects related to endurance and resistance exercise on muscle hypertrophy and muscle fiber subtype transition 9. Explain the effects of simultaneous high- intensity endurance and strength training on adaptations specific to each type of training The ability of skeletal muscle to mediate human performance is impressive. From the ability to lift more than 1,000 pounds (453.5 kg) in the squat lift to the ability to run a marathon in less than 2 hours and 4 minutes, the human species demonstrates a dramatic range of physical performance capabilities (Fig. 4-1). We might ask, “How can such functional variability be possible in a single species?” As we will continue to discover throughout this textbook, there are many physiological functions that contribute to exercise performance. -
A Road Map to Effective Muscle Recovery
ACSM Information On… A Road Map to Effective Muscle Recovery As a physically active individual, recovery is key to preventing injuries and allowing the body to rebuild itself after the stress of exercise. Our muscles, tendons, ligaments and energy stores require recovery, repair and replenishment to perform at our best during the next exercise bout. For new or more intense exercise our muscles can often become sore within 24 to 48 hours after exercise, but soreness is not vital for an adequate recovery routine. Muscle soreness can occur when cellular waste products accumulate in muscle cells leading to inflammation or by micro-tears that occur in the muscle fibers. There are many different strategies to maximize recovery and minimize the amount of muscle soreness experienced after exercise. From good nutrition, sleep, regular days off, to different methods and tools, use this exercise recovery products so that they do not accumulate in the muscles. It is road map to find the best strategy to recover important to note that even if you don’t feel sore after your quickly and effectively. workout, the waste products that build up in the muscle can cause fatigue during your next workout, ultimately affecting Dynamic Warm-up: A dynamic warm-up is a great way performance. to prime the body for activity. Lingering soreness can be alleviated by a dynamic warm-up by encouraging blood A great way to accomplish an active cooldown is by walking 1 flow and movement through a large range of motion . A on a treadmill or pedaling a stationary bike at an easy pace dynamic warm-up consists of a few minutes of an activity for 5 to 10 minutes at the end of your workout2. -
Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength
Hindawi Publishing Corporation Evidence-Based Complementary and Alternative Medicine Volume 2015, Article ID 958727, 12 pages http://dx.doi.org/10.1155/2015/958727 Research Article Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial Caren Lau, Ruby Yu, and Jean Woo Department of Medicine and Therapeutics, The Chinese University of Hong Kong, Sha Tin, Hong Kong Correspondence should be addressed to Ruby Yu; [email protected] Received 20 November 2014; Revised 15 March 2015; Accepted 18 March 2015 Academic Editor: Mariangela Rondanelli Copyright © 2015 Caren Lau et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. Objective. To examine the effects of a 12-week Hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Chinese adults. Methods.173adults(aged52.0± 7.5 years) were assigned to either the yoga intervention group (=87) or the waitlist control group (=86). 19 dropped out from the study. Primary outcomes were changes in cardiorespiratory endurance (resting heart rate (HR) and maximal oxygen uptake (VO2max)), muscular strength and endurance (curl-up and push-up tests), and lower back and hamstring flexibility (the modified back-saver sit-and-reach (MBS) test). Results. < 0.01 < 0.05 Compared to controls, the yoga group achieved significant improvements in VO2max ( ), curl-up ( )andpush-up ( < 0.001) tests, and the MBS left and right leg tests (both < 0.001) in both genders. -
Cycling Tips and Stretches for Injury Prevention
CyclingTips and Stretchesfor Injury Prevention Cycling requiresa greatdeal of bothmuscular and cardiovascular endurance. A good combinationof speed,strength, and endurancework, alongwith flexibility training, is essentialfor cycfingsuccess. The major musclesinvolved in cycling include: - Legs and hips: quadriceps,hamstrings, gluteus muscles, anterior tibialis, gastrocnemiusand soleus. - Core: rectus abdominis,obliques (internal and external),hip flexors, and the spinalerectors. - Arms and shoulders:deltoids, biceps and triceps,and the musclesof the hand, wrist and forearm. '' :tchingis essentialto overallconditioning and should be an integralpart of any trainingroutine. Due to the long periodof time spentin the sameposition on a bike when cycling,stretching is very importantto cyclists,both pre- and post ride. Cycling specificallycauses shortening and tightening of muscles- leg musclesloose elasticity sincethey do not go thougha full rangeof motion.Knees never fully extendor flex. The backand neck continually stay in a bentand flexed position. All of this canlead to pain andinjury. Therefore,incorporating a thoroughstretching regime into your cycling routinewill helpyou to avoidinjury. How to Stretch - Do a light wann-upof walkingor jogging for severalminutes prior to stretching, unlessstretching after a ride. - Stretchslowly without bouncing. - Stretchto whereyou feel a slight,easy stretch. o As you hold this stretch,the feelingof tensionshould diminish. o At this point,move a fractionof an inch fartherinto the stretchuntil you feel mild tensionagain. Stretchesshould be held30-45 seconds. 1-2 times each side. - Listen to your body. Stretchingis not about inflicting pain. - If you feel pain, that is an indication that somethingis wrong! o If the tension increasesor becomespainfirl, you are overstretching. o Easeoffa bit to a comfortable stretch. - Hold only sftetchtensions that feel good to you. -
A Review of Stretching Techniques and Their Effects on Exercise
Running head: STRETCHING TECHNIQUES AND EFFECTS A Review of Stretching Techniques and Their Effects on Exercise Cassandra Bernhart A Senior Thesis submitted in partial fulfillment of the requirements for graduation in the Honors Program Liberty University Spring 2013 STRETCHING TECHNIQUES AND EFFECTS 2 Acceptance of Senior Honors Thesis This Senior Honors Thesis is accepted in partial fulfillment of the requirements for graduation from the Honors Program of Liberty University. ______________________________ David Titcomb, D.P.T. Thesis Chair ______________________________ Jeffrey Lowes, D.C. Committee Member ______________________________ Daniel Howell, Ph.D. Committee Member ______________________________ James H. Nutter, D.A. Honors Director ______________________________ Date STRETCHING TECHNIQUES AND EFFECTS 3 Abstract The role of flexibility in exercise performance is a widely debated topic in the exercise science field. In recent years, there has been a shift in the beliefs regarding traditional benefits and appropriate application of static stretching. Static stretching has previously been proposed to increase exercise performance and reduce the risk of injury, however recent research does not support this belief consistently and may even suggest conflicting viewpoints. Several types of stretching methods have also been promoted including proprioceptive neuromuscular facilitation (PNF) stretching, AIS, and dynamic, and ballistic stretching. The role of flexibility in exercise performance continues to be researched with hopes to discover how these techniques affect exercise both acutely and long term. It is important to understand the effects of the various stretching types and determine when each is most appropriate to maximize human motion and performance. The purpose of this thesis is to focus on reviewing each major form of stretching and to provide the reader with the most current research supporting or negating their implementation in the health and fitness fields. -
Exercise Physiology: Perspective for Vocal Training
CARE OF THE PROFESSIONAL VOICE Robert T. Sataloff, Associate Editor Exercise Physiology: Perspective for Vocal Training Mary J. Sandage and Matthew Hoch [Modified from: Robert Thayer Sataloff, Professional Voice: The Science and Art of Clinical Care, 4th Edition (San Diego: Plural Publishing, 2017).] oice professionals, particularly performers, are often described as vocal athletes. This is a reasonable comparison given that vocal performers and occupational voice users work at the extremes of voice use, either by using the voice over an Vextensive frequency and intensity range or by engaging the voice for long, sustained periods of time. From this perspective, select principles of exercise Mary J. Sandage training have been applied to voice training for some time.1 Exercise train- ing principles of warm-up and skill acquisition have been emphasized over the years; however, other important aspects of muscle training have not yet been incorporated widely into voice pedagogy in the studio or the clinic, and singing teachers should be familiar with this important topic. In truth, some of the primary principles of muscle training are obvious in the voice training protocols and pedagogies that are used in both studio and clinic. There is little argument to the exercise performance premise that excellent technique is necessary for optimal function. Excellent technique Matthew Hoch for a tennis serve will generally translate to more consistently accurate ten- nis serves. The same is also supported in vocal training, as excellent vocal technique will lead to optimal vocal function. It is also the case that application of certain principles of muscle training will require us to question what has been considered common wisdom in the realm of optimal vocal function historically. -
Mix in More Than Cardio! the BENEFITS of BALANCE, STRETCHING, & STRENGTH TRAINING
HEALTH BULLETINS Mix in More than Cardio! THE BENEFITS OF BALANCE, STRETCHING, & STRENGTH TRAINING When you hear the word ‘exercise,’ you might think of going for a walk or run or hopping on a bicycle. These are indeed forms of exercise and are classified as Talk with your endurance or cardiovascular exercise. They can keep doctor if you have your heart and lungs in good shape and help prevent any concerns about many chronic diseases. But exercises to maintain your health. flexibility, balance, and strength are also important: » Stretching gives you more freedom of movement and But the main benefit of strength training, as the name makes daily activities more comfortable. suggests, is that it makes your muscle cells stronger. » Balance practice helps prevent falls, which become a Experts recommend that children and teens do muscle- concern as you get older. strengthening activities at least three days a week. For adults, they encourage strength training for the major » Strength training, also called resistance training or weight training, is particularly important. It brings muscle groups on two or more days a week. many benefits, including making your muscles stronger, which can help you keep up the activities The benefits of strength training increase as you get you enjoy—at any stage of your life. older. Maintaining strength is essential for healthy aging because loss of muscle with aging can limit people’s At all stages of life maintaining muscle mass and muscle ability to function in their home environment and live function is really important for quality of life. Building independently. -
Benefits of Walking
The “Let’s Get Moving” campaign has been designed to encourage University of Windsor employees to be more active at work, with a primary focus on walking as an easy and simple way to increase physical activity levels. Benefits of Walking Walking is a great way to build physical activity into your day. It requires minimal equipment, it can be done at any time of the day, it is simple, free, can be performed at your own pace and it is one of the easiest ways to incorporate activity into your day. In the short-term, walking: Reduces tension and helps alleviate anxiety and stress Increases energy levels as more oxygen gets to your cells and tissues because of increased blood circulation Helps you get a better night sleep Improves your mood Enhances your metabolism and helps in digestion In the longer term, walking: Increases cardiovascular and pulmonary fitness Reduces risk of chronic illnesses such as heart disease, stroke, type 2 diabetes, asthma, stroke and some cancers Improves management of high blood pressure, high cholesterol Builds stronger bones and improves posture and balance Reduces body fat Increases muscle strength and endurance Helps to maintain or reduce weight Improves brain function. People who walk regularly are less prone to have dementia in later stages of life To gain these benefits Canada’s Physical Activity Guidelines recommend that adults should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, which can be done in bouts of 10 minutes or more. Before beginning any exercise program it is important that you consult a physician Be Safe Choose well-fitting comfortable shoes with good thread. -
Dynamic Stretches for Runners
OHIOHEALTH SPORTS MEDICINE Dynamic Stretches for Runners Dynamic Stretches are most effective before activity. Warm-up with light cardio for 5-10 minutes to get your muscles warm before stretching. Dynamic stretches should be performed with slow controlled movements through your full range of motion. Follow workouts with static stretching, a series of stretches held for 30-45 seconds. Carioca Pelican Walks This drill involves moving laterally while alternating foot Knees should be straight but not locked. Keep your back straight, movements in front of and behind your body. Begin a lateral bend at hips. Lean forward, reaching right arm toward left leg. movement to your right by crossing your left foot to your right in Right leg will lift off ground. Keep right leg and trunk in a straight front of your body. Then step to your right with your right foot. line. Lean forward until you can no longer maintain form or your Now cross your left foot to your right behind your body before knees start to bend. Step forward with right leg and repeat. Keep again stepping to your right with your right foot. Keep following your shoulders and torso square. Repeat 10-15 times on each leg. that pattern for about 25 meters. Then reverse the exercise by moving laterally to your left. Concentrate on moving quickly and Leg Swings (Side) lightly on your feet. Allow your hips to rotate freely. Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10-15 times on each side.