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Effects Of Dynamic And Static Stretching Protocols Within Activity Specific And General Warm Ups
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Book Synopsis Effects of Dynamic and Static Stretching Protocols Within Activity Specific and General Warm Ups by : Michael Fredrick Samson
Download or read book Effects of Dynamic and Static Stretching Protocols Within Activity Specific and General Warm Ups written by Michael Fredrick Samson and published by . This book was released on 2011 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis NSCA's Guide to Program Design by : NSCA -National Strength & Conditioning Association
Download or read book NSCA's Guide to Program Design written by NSCA -National Strength & Conditioning Association and published by Human Kinetics. This book was released on 2011-12-05 with total page 563 pages. Available in PDF, EPUB and Kindle. Book excerpt: NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year. Straightforward and accessible, NSCA’s Guide to Program Design presents a detailed examination of considerations and challenges in developing a program for each key fitness component and fitness performance goal. Editor Jay Hoffman and his team of contributors have assembled an exceptional reference for practicing professionals and a valuable educational resource for new professionals and students preparing for certification. This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment. NSCA’s Guide to Program Design progresses sequentially through the program design process. It begins by examining the athlete needs assessment process as well as performance testing considerations and selection. Next, performance-related information on both dynamic warm-up and static stretching is discussed and dynamic warm-up protocols and exercises are presented. Then it reveals an in-depth by-chapter look at program design for resistance, power, anaerobic, endurance, agility, speed, and balance and stability training. For each, considerations and adaptations are examined, strategies and methods are discussed, and evidence-based information on program development is presented. The final two chapters help you put it all together with a discussion of training integration, periodization, and implementation. In addition, a sample annual training plan illustrates how to integrate each of the key fitness components into a cohesive yearlong program. As a bonus, a sample annual training plan is provided on our website so you can create your own training plans. The fitness, safety, and performance of athletes reflect the importance of continued education in the science of strength and conditioning. NSCA’s Guide to Program Design helps bridge the gap between scientist and practitioner by providing coaches and other strength and conditioning professionals with evidence-based information and applications. Sharing the latest in proven research, NSCA’s Guide to Program Design helps readers remain on the cutting edge of athletic performance. NSCA’s Guide to Program Design is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Book Synopsis The Acute Effect of Commonly Used Preparation Strategies on Short Term High Intensity Motor Capabilities by : Iain M. Fletcher
Download or read book The Acute Effect of Commonly Used Preparation Strategies on Short Term High Intensity Motor Capabilities written by Iain M. Fletcher and published by . This book was released on 2011 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: The overall aim of this thesis was to investigate modalities used as components of pre event/training preparation, to try to develop an optimal preparation strategy for sports performers. It concentrates on the stretch modalities commonly used by athletes as part of a warm-up designed to prepare them for subsequent performance. Past literature suggests that static stretching as part of a warm-up leads to a decrease in performance when compared to an active warm-up or a warm-up including dynamic stretches. Not surprisingly this has led to a movement away from static to dynamic stretches by many athletes. The presented publications were conducted to clarify a number of issues raised by past research studies. A lack of ecologically valid studies is apparent; the static stretch protocols used in most of the early research in this area has failed to explore what sports performers actually use as part of their training, while there was a lack of research examining the effect of dynamic stretches on performance. Of particular relevance is the lack of research looking at the mechanisms behind the changes in performance linked to warm-ups incorporating dynamic stretches. Therefore, this group of publications attempts to systematically examine the effects on performance of manipulating the stretch component of an active warm-up, while exploring the potential mechanisms linked to any changes in performance. The general findings of this series of papers provides evidence that static stretches, as part of an active warm-up, are linked to a decrease in the acute performance of a range of physical capabilities; including sprint, agility, jump and maximal force output. The mechanisms behind these performance changes are multifaceted, with decreases in core temperature and heart rate, decreases in musculotendinous unit stiffness and a decrease in muscular activity, when compared to a general active warm-up established. In contrast when a dynamic stretch replaces the static stretch component and is incorporated within a warm-up, performance is enhanced when compared to an active warm-up. The mechanisms behind this seem to be less temperature related and more closely linked to the neuro-muscular system. Greater muscular activity is linked to dynamic stretches, causing an increase in peak force and rate of force development, compared to an active warm-up protocol. This effect seems to be enhanced the faster and more specific the dynamic stretches are to the chosen performance measure, while combining static stretches with dynamic stretches as part of a preparation strategy still leads to decreases in performance compared to an active warm-up combined with dynamic stretches. In conclusion, to maximise acute maximal performance in sports specific motor skills, an active warm-up combined with specific dynamic stretches is recommended to sports performers and coaches.
Book Synopsis The Complete Guide to Stretching by : Christopher M. Norris
Download or read book The Complete Guide to Stretching written by Christopher M. Norris and published by Bloomsbury Publishing. This book was released on 2015-11-05 with total page 289 pages. Available in PDF, EPUB and Kindle. Book excerpt: A reasonable level of flexibility is essential to the healthy functioning of joints and muscles, which in turn facilitates performance and reduces the risk of injury. Now in its 4th edition, The Complete Guide to Stretching provides an accessible overview of the scientific principles that underpin this form of training and offers more than 70 exercises designed to safely increase range of motion right across the body. The Complete Guide to Stretching is the definitive practical handbook for: - Sports participants and recreational exercisers who are keen to achieve a level of flexibility that will enhance their performance - Sports coaches and fitness instructors who are seeking a thorough understanding of the principles and practice of this often neglected component of physical fitness - Sport and exercise therapists who use stretching as an important part of a balanced rehabilitation programme Full colour photographs demonstrate the stretches throughout.
Book Synopsis The Effects of Dynamic and Static Stretching on Range of Motion and Performance by : Katie M. Rapking
Download or read book The Effects of Dynamic and Static Stretching on Range of Motion and Performance written by Katie M. Rapking and published by . This book was released on 2010 with total page 166 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis The Global Effects of Differing Durations of Static Stretching Within a Full Warm-up Protocol on Subsequent Voluntary Performance and Evoked Contractile Properties by : Jonathan Christopher Reid
Download or read book The Global Effects of Differing Durations of Static Stretching Within a Full Warm-up Protocol on Subsequent Voluntary Performance and Evoked Contractile Properties written by Jonathan Christopher Reid and published by . This book was released on 2017 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: The evidence for performance decrements with prolonged static stretching (SS)(>60s per muscle group) has led to a paradigm shift in optimal stretching routines within a full warm-up protocol. Many athletic teams and individuals have now incorporated dynamic stretching (DS) and dynamic activity (DA) rather than SS into their pre-exercise warm-up routines. However, much of the previous research examining SS did not incorporate all three components of a full warm-up protocol (aerobic, SS and DS/DA activity). Based on previous literature, the objective of the present study was to compare differing durations of SS (30, 60, and 120 seconds per muscle group or a control condition with no SS) within in a full warm-up protocol on various testing measures. Sixteen male participants (Sixteen males; 27.6 ± 2.15 years, 187.1 ± 15.3 lb. and 181.9 ± cm) with an athletic background and at least 2 years of strength and endurance training experience completed four conditions, each condition included a prior submaximal 5-minute aerobic warm-up on a cycle ergometer, one of the four SS interventions (0, 30, 60 or 120s per muscle group) and a subsequent DS/DA component. Results of the present study serve as evidence that prolonged durations of SS (SS 120s) per muscle group, even with the inclusion of a DS/DA component can impair subsequent performance in vertical jump height, force production and rate of force production, evoked contractile properties and potentiated twitch forces, and the interpolated twitch technique. Results also show that ROM continues to increase immediately following each of the three components within the warm-up (aerobic, SS and DS/DA) in all conditions.
Book Synopsis Science of Stretching by : Alex Reid
Download or read book Science of Stretching written by Alex Reid and published by The Crowood Press. This book was released on 2017-05-11 with total page 305 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Science of Stretching is a research-based book that brings together the scientific principles of many different modalities of stretching and its application to the general and sporting populations. The book reviews static stretching, dynamic stretching, ballistic stretching, vibration platform, PNF, myofascial release, Pilates and Yoga, as well as post-operative, chronic and acute injury benefits. Appropriate prescription, application and expected outcomes are explained, which will revolutionize the way you choose to stretch. The effect of stretching on performance indicators, like delayed onset muscle soreness (DOMS), running economy, speed and power, as well as chronic pain, growth-related, acute and chronic injury and exercise-associated muscle cramp are all reviewed and discussed from the latest research. The research indicates both positive and negative outcomes from stretching on performance indicators and some modalities are more relevant for certain populations than others. This book will help you take the guesswork out of stretching, and is fully illustrated with 160 colour photographs and 10 diagrams.
Book Synopsis Strong & Sculpted by : Brad J. Schoenfeld
Download or read book Strong & Sculpted written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-05-06 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Brad Schoenfeld has helped hundreds of thousands of readers increase strength, lose fat, and sculpt the physiques of their dreams. Now, he’s created a new program for a new generation. Strong & Sculpted is a science-based program that is simple and effective. It takes into account your needs and goals and then provides you with the knowledge and blueprint for achieving those goals. Strong & Sculpted will help you deliver results and maintain them. The four-phase program takes you from where you are to where you want to be, then keeps you there. You’ll start by building an essential foundation for muscle development, then progress to more targeted sculpting and shaping. As you evolve, so will your plan. You’ll find variations, new exercises, and workouts as you progress through the advanced and peak physique phases. To ensure you get the most out of your workout, Strong & Sculpted relies on 117 exercises proven most effective for shaping and defining the lower body, shoulders, arms, and torso. In addition to step-by-step exercise instruction and full-color photos depicting proper technique, you’ll find advice on reps, pacing, and optimal performance of each movement and full-color photos highlighting proper technique. You’ll also learn to incorporate cardiorespiratory training and the mind-to-muscle and visualization techniques proven to enhance your results. Whether it’s defined arms, chiseled abdominals, shapely upper body, curvaceous butt and legs, or all of these, Strong & Sculpted is your step-by-step guide to the body you’ve always dreamed of.
Book Synopsis Stretching Anatomy-2nd Edition by : Arnold Nelson
Download or read book Stretching Anatomy-2nd Edition written by Arnold Nelson and published by Human Kinetics. This book was released on 2013-10-14 with total page 234 pages. Available in PDF, EPUB and Kindle. Book excerpt: Stretching Anatomy, Second Edition, is a visual guide to 86 stretches for increasing range of motion, muscular strength, stamina, posture, and flexibility. Step-by-step instructions describe how to perform each stretch, while 110 full-color anatomical illustrations highlight the primary muscles and surrounding structures engaged.
Book Synopsis Physiological Aspects of Sport Training and Performance-2nd Edition by : Hoffman, Jay
Download or read book Physiological Aspects of Sport Training and Performance-2nd Edition written by Hoffman, Jay and published by Human Kinetics. This book was released on 2014-03-07 with total page 520 pages. Available in PDF, EPUB and Kindle. Book excerpt: This text contains an in-depth discussion of physiological adaptation to exercise with a goal of providing practical applications to facilitate exercise prescriptions for a variety of athletes.
Book Synopsis The Science and Physiology of Flexibility and Stretching by : David Behm
Download or read book The Science and Physiology of Flexibility and Stretching written by David Behm and published by Routledge. This book was released on 2018-11-01 with total page 239 pages. Available in PDF, EPUB and Kindle. Book excerpt: Stretching is a fundamentally important part of sport and exercise, playing a role in improving performance, and preventing injury and rehabilitation, but its scientific underpinnings have, to this point, been overlooked in book publishing. The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of stretching, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. Placing stretching in the context of both health and performance, the first section of the book sets out the science behind stretching, critically assessing the benefits, disadvantages, and roles of different types of stretching, exploring the mechanisms behind increasing range-of-movement through stretching and other methods, and offering evidence-based guidance on building stretching into warm-ups. In its second section, the book provides a step-by-step guide to static, dynamic, and PRF stretching exercises for beginners, through recreational athletes, to elite performers. Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific enquiry into stretching, and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.
Book Synopsis Warming Up and Stretching for Improved Physical Performance, and Prevention of Sports Related Injuries by : Frank G. Shellock
Download or read book Warming Up and Stretching for Improved Physical Performance, and Prevention of Sports Related Injuries written by Frank G. Shellock and published by . This book was released on 1986 with total page 11 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Safe Dance Practice written by Quin, Edel and published by Human Kinetics. This book was released on 2015-05-13 with total page 304 pages. Available in PDF, EPUB and Kindle. Book excerpt: Safe Dance Practice bridges the gap between research and application for dancers and dance educators at all levels. The book presents integrated guidelines and principles that will maximize physical and mental well-being without compromising creativity and expression.
Book Synopsis The Effect of Four Different Stretching Protocols on Muscular Power by : Zachary Hartman
Download or read book The Effect of Four Different Stretching Protocols on Muscular Power written by Zachary Hartman and published by . This book was released on 2017 with total page 102 pages. Available in PDF, EPUB and Kindle. Book excerpt: "This review of literature explores the varying amount of evidence available for different stretching protocols included in the warm-up period. The objective of a comprehensive warm-up is to increase core temperature and improve muscle elasticity to prepare muscles for the demands of activity. Static (held) stretching and dynamic (slow moving) stretching seem to be utilized more often, and they are most studied in the bulk of stretching research. There has been less research published on the effect of ballistic (rapid bouncing movement) stretching. The overwhelming majority of literature has found that when compared, dynamic stretching increases power activity performance significantly more than static stretching. Noticeably, most available research using dynamic stretching protocols actually have a mix of both ballistic and dynamic stretches"--Abstract, leaf 2. "The purpose of the study was to compare different stretching protocols on vertical jump and long jump. Each session began with a 5-minute self-paced jog, followed by one of the four stretching protocols: static-only stretch, dynamic-only stretch, ballistic-only stretch, and dynamic-plus-ballistic stretch. There were no significant differences in vertical jump or long jump performance across the four conditions. Consequently, this study did not support previous research showing performance improvement after dynamic stretching"--Abstract, leaf 25.
Book Synopsis Therapeutic Exercise by : Carolyn Kisner
Download or read book Therapeutic Exercise written by Carolyn Kisner and published by F.A. Davis. This book was released on 2022-10-17 with total page 3368 pages. Available in PDF, EPUB and Kindle. Book excerpt: The premier text for therapeutic exercise Here is all the guidance you need to customize interventions for individuals with movement dysfunction. You’ll find the perfect balance of theory and clinical technique—in-depth discussions of the principles of therapeutic exercise and manual therapy and the most up-to-date exercise and management guidelines.
Book Synopsis Sports Performance Massage by : Steve Bedford
Download or read book Sports Performance Massage written by Steve Bedford and published by Routledge. This book was released on 2021-09-30 with total page 198 pages. Available in PDF, EPUB and Kindle. Book excerpt: Sports Performance Massage instructs the student and practising therapist to use a combination of experience and scientific evidence to inform their sports massage practice, particularly when working with athletic populations. Strength and conditioning coaches, managers and athletes frequently ask questions about the best use of sports massage in order to recover quicker from injury and fatigue and improve performance. Sports Performance Massage empowers the therapist and gives them greater confidence by improving their scientific understanding when working with injured or competitive athletes. The exciting new volume covers all the aspects required to make a highly skilled, confident and employable sports massage therapist. Working with high-level athletes requires an additional skill level compared to working with the general public. Furthermore, advanced massage skills taught in this book, such as soft tissue release and trigger point therapy, are essential when working on muscular adhesions and injured areas. Pregnant athletes, those with disabilities, contraindications and athletes with special requirements have also been considered. Sports Performance Massage is a learning and research aid for those studying vocational sports massage courses as well as those studying other courses where massage forms part of the undergraduate and postgraduate degree, such as sports therapy, sports rehabilitation, osteopathy and physiotherapy. Unlike other sports massage books, Sports performance Massage has a strong academic focus, allowing the graduate therapist to stay up to date with the latest research in their respective field.
Book Synopsis ACSM's Foundations of Strength Training and Conditioning by : Nicholas Ratamess
Download or read book ACSM's Foundations of Strength Training and Conditioning written by Nicholas Ratamess and published by Lippincott Williams & Wilkins. This book was released on 2021-03-15 with total page 1524 pages. Available in PDF, EPUB and Kindle. Book excerpt: Developed by the American College of Sports Medicine (ACSM), ACSM’s Foundations of Strength Training and Conditioningoffers a comprehensive introduction to the basics of strength training and conditioning. This updated 2nd edition focuses on practical applications, empowering students and practitioners to develop, implement, and assess the results of training programs that are designed to optimize strength, power, and athletic performance. Clear, straightforward writing helps students master new concepts with ease, and engaging learning features throughout the text provide the understanding and confidence to apply lessons to clinical practice.
