WARM-UP AND FLEXIBILITY
TRAINING
Chapter 14
, Page |1
Contents
Warm-Up............................................................................................................................................................................... 2
Components of a Warm-up...............................................................................................................................................3
Targeted and Structured Warm-ups..................................................................................................................................3
RAMP Protocol:.............................................................................................................................................................4
Flexibility...............................................................................................................................................................................5
Flexibility and Performance...............................................................................................................................................5
Factors Affecting Flexibility................................................................................................................................................6
Joint Structure...............................................................................................................................................................6
Age and Sex................................................................................................................................................................... 6
Muscle and Connective Tissue.......................................................................................................................................6
Stretch Tolerance..........................................................................................................................................................6
Neural Control...............................................................................................................................................................7
Resistance Training........................................................................................................................................................7
Muscle Bulk................................................................................................................................................................... 7
Activity Level.................................................................................................................................................................7
Frequency, Duration and Intensity of Stretching...............................................................................................................7
When Should an Athlete Stretch?.....................................................................................................................................8
Proprioceptors and Stretching..........................................................................................................................................8
Types of Stretching................................................................................................................................................................9
Static Stretch.....................................................................................................................................................................9
Ballistic Stretch..................................................................................................................................................................9
Dynamic Stretch................................................................................................................................................................ 9
Proprioceptive Neuromuscular Facilitation Stretch.........................................................................................................10
Hold-Relax................................................................................................................................................................... 10
Contract-Relax.............................................................................................................................................................10
Hold-Relax with Agonist contraction...........................................................................................................................10
TRAINING
Chapter 14
, Page |1
Contents
Warm-Up............................................................................................................................................................................... 2
Components of a Warm-up...............................................................................................................................................3
Targeted and Structured Warm-ups..................................................................................................................................3
RAMP Protocol:.............................................................................................................................................................4
Flexibility...............................................................................................................................................................................5
Flexibility and Performance...............................................................................................................................................5
Factors Affecting Flexibility................................................................................................................................................6
Joint Structure...............................................................................................................................................................6
Age and Sex................................................................................................................................................................... 6
Muscle and Connective Tissue.......................................................................................................................................6
Stretch Tolerance..........................................................................................................................................................6
Neural Control...............................................................................................................................................................7
Resistance Training........................................................................................................................................................7
Muscle Bulk................................................................................................................................................................... 7
Activity Level.................................................................................................................................................................7
Frequency, Duration and Intensity of Stretching...............................................................................................................7
When Should an Athlete Stretch?.....................................................................................................................................8
Proprioceptors and Stretching..........................................................................................................................................8
Types of Stretching................................................................................................................................................................9
Static Stretch.....................................................................................................................................................................9
Ballistic Stretch..................................................................................................................................................................9
Dynamic Stretch................................................................................................................................................................ 9
Proprioceptive Neuromuscular Facilitation Stretch.........................................................................................................10
Hold-Relax................................................................................................................................................................... 10
Contract-Relax.............................................................................................................................................................10
Hold-Relax with Agonist contraction...........................................................................................................................10
