...------------------------------------------------- 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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...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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...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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...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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...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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...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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...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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...Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train event specific. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. During stretching use 30-seconds stretch hold positions for the first two weeks, but switch to dynamic stretching after two weeks. Research shows static stretching will slightly impair speed and strength for up to an hour afterwards, which is desirable the first two weeks to prevent injury. Training principles: Train event specific! Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Training sequence: Heavy/light/heavy/light/off (one of the heavy days needs to have a killer ladder) Train all three muscle fibers; slow, fast, and super fast “Train fast to be fast.” Running, jumping or throwing at slower than performance will decrease future performance unless it is for strength training or technique. Most races are lost based not by the lack of endurance, but the lack of speed. In track and field, athletes are on their own during meets to a degree, and it’s important to train athletes to prepare themselves for their events. Training process: Post workouts, have group leaders check off athletes as they finish their daily workout...
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...The Healthy Truth about Diet and Exercise Revision & Editing Estee Tharpe American InterContinental University Abstract Exceptional exertion and meal practices are essential facets not exclusive in presence yet in persisting lengthy, fitter lives. You may look astonishing, the pair, healthy and flourishing, at the same time being just as debilitated as an overweight individual. The precise contrary is a fact, also. An individual might have a few extra pounds but have a flourishing diet and heart. The sole way to figure if an individual is dieting healthy and receiving the suitable class of physical activity is by consideration of their diet and activity equivalent. The Healthy Truth about Diet and Exercise It is viable to begin with an exceptional diet plan. Age, physical issues, and balance of ponderable exertion are condign a hand full of factors that has to be appropriated within regard when prescribing a diet scheme for an individual. Youthful, fit, and bustling individual can consume more candidly than that of an older individual with elevated cholesterol who does not at all get adequate physical activeness. A person should attempt to consume 5-10 helpings of grains, 3-6 helpings of fruit, 3-6 helpings of vegetable, 2-4 helpings of dairy, 2-4 helpings of meat, and deplete sugars and fats effortlessly each day. An individual should trigger for this expanse until he or she can have a meal plan prescribed according to their activity level. Meal planning should...
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...exercises all in alignment to the beat of drums and bells. Now although there are many technical parts to the Zurkhaneh, like who leads it and different levels and rankings (much like those of Karate and Tae Kwon Do), I am going to focus specifically on the weight training aspect of the Varzesh. These exercises include the warm-ups, “Takhteh-Shena”, “Narmesh” (aka Calisthenics), “Meel” exercises, “Charkhidan”, “Pazadan”, “Kabbadeh Keshidan”, “Sang” exercises, and “Shelang-Takhteh”. Each part of the full exercise fully works different parts of the person’s body. In the 90 minute period, the people in the Zurkhaneh start by warming up. They do callisthenic exercises like jumping on one foot and slow walking to achieve a dynamic stretch. They use the dynamic stretch as a way to prepare for the rigorous exercise they have ahead of them. Right after this warm-up, the people start doing pushups with the “Takhteh-Shena”. The “Takhteh-Shena” is a wooden plank that elevates you a little bit so that you do incline...
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...Madison Moore Mrs. Kampa Eng 121 1 March 2016 Football Players Need Yoga When most Americans hear the word 'yoga', they think of a petite girl in a ponytail and leggings, carrying her purple yoga mat. This image has become so completely part of the culture of American yoga that the general response when suggesting yoga as a training method is either "That's for girls," or "But I'm not flexible." These responses were generated by an overall ignorance regarding yoga as a practice. Imagine, for a moment, a very large and muscular man with the soles of his feet together on the ground in butterfly pose. Now imagine that one man in a large room with twenty men much like him in the same yoga position. A scene like this is the new normal; entire sports teams and all other types of athletes are realizing the benefits of, and therefore adapting yoga to their training programs. Yoga is no longer just a class for women who want to feel more "grounded", but reformed into a vital tool for athlete training. The most notable effects can be seen in high-strung, often injured, National Football League players who may not be the first to say "Here!" on a yoga role call. The athletes, however, will experience benefits, such as quicker healing injuries, future injury prevention, and finally the creation of a more balanced mind in an athlete, which are just a few reasons yoga should be adopted as mandatory training in the NFL. While some players may feel reluctance due to the "girliness" of the...
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