Dynamic Stretching for Resistance Training Essay

Dynamic Stretching for Resistance Training Essay

Length: 610 words (1.7 double-spaced pages)

Rating: Better Essays

Open Document

Essay Preview

I have been doing resistance training since past four years and it has always been a bodybuilding type training i.e. training for muscle mass. Stretching exercises both before and after resistance training has been an important factor in improving my flexibility and increasing my joints’ range of motion. When you can flex, extend or circumduct your joints through full range of motion without any pain that is called flexibility. Many individuals often overemphasize flexibility training and not focus on improving the strength of the surrounding muscles which can lead to an injury. I have always ensured that I warm-up properly before any type of stretching. I always do an active warm-up like 10 minutes treadmill walk/elliptical/arc trainer, etc. As research has proved and I have also experienced that static stretching can temporarily lower the strength levels, I do dynamic stretching before beginning my resistance training. Dynamic stretching helps improve strength, flexibility and endurance, speed, neuromuscular activation and coordination. It is especially important if you use higher repetitions, sets and/or heavier weights.
The dynamic stretching exercises I perform include wrist rotations. As almost every exercise in the gym involves the wrist so properly warming up the wrist joint is absolutely necessary especially when the resistance training program include exercises such as bench dips, bench press, overhead shoulder press in which the there is a direct load on the wrist. When leg exercises are to be performed with greater loads like barbell squats, leg press, leg extension, leg curl, lunges etc., it is important to properly warm up the knee joint as well as spine by incorporating some bodyweight walking lunges, knees to ches...

... middle of paper ...

...se stretches should be done to the point of mild to moderate discomfort for increasing the range of motion but not every day as the muscles need time to heal. Best is to perform the static active stretches only for those muscles which you have just trained i.e. follow joint specificity. But if reduction of DOMS is the objective then the stretching exercises can be performed almost every day as you need to stretch just short of mild tension to speed up removal of wastes. All the types of stretching must be performed under the guidance of a qualified trainer or a registered physical therapist.

Works Cited

Hatfield, F. C. (2013). Fitness: The Complete Guide (8.6.6 ed.). Carpinteria: International Sports Science Association.
Kovacs, M. (2009). Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion. Ulysses Press.

Need Writing Help?

Get feedback on grammar, clarity, concision and logic instantly.

Check your paper »

Benefits Of Stretching In Exercise Essay

- In P.E. class you probably learned to stretch before engaging in physical activity. People stretch for different reasons, most common of all to reduce injury. Currently, most experts agree that flexibility should be considered a vital component to a well-rounded, healthy lifestyle. Stretching is defined as the application of force to musculotendinous structures in order to achieve change in length, usually for improving range of motion (ROM), and reducing stiffness or soreness. Lots of debate surrounds the significant benefits of stretching or lack thereof....   [tags: Stretching, Muscle, Exercise, Physical exercise]

Better Essays
920 words (2.6 pages)

Most Effective Form of Stretching Essay

- The American College of Sports Medicine defined fitness in 1990 by stating that physical fitness is “a set of attributes that people have or achieve.” (Cited in Dalgleish et al 2001) This set of attributes can be further defined as cardiovascular fitness, muscular endurance, muscle strength, muscle endurance, motor skills and flexibility. Cardiovascular fitness involves the heart and lungs supplying the required volume of oxygen to the working muscles. Muscular endurance is the number of contractions or the length of time a muscle can contract before fatigue occurs....   [tags: essays research papers]

Free Essays
2657 words (7.6 pages)

Essay on Preventing Injuries: Multiple Methods for Recovery

- There are multiple methods for recovery, such as: Stimulation also known as estim, Ultrasound, Ice Buckets, Massage, Stretching, Foam Roller. The most powerful recovery method is stimulation of the muscle or ligament. eStim is an intense stimulation that is applied to the injured area, regulation time can vary upon the injury. Another useful method for recovery is Ultrasound, which is an intense use of sound waves to treat musculoskeletal problems, especially inflammation for example tendinitis & bursitis....   [tags: stretching, stimulation, massage]

Better Essays
1274 words (3.6 pages)

6 Week Training Program Essay

- 6 Week Training Program For my GSCE Coursework I decided to perform a circuit-training programme for the sport of tennis. This durated for six weeks. I am already an experienced tennis player so this is to be taken into consideration with training procedures and results. Circuit training involves a series of exercises taking places at a 'station'. Circuit training is generally 75% anaerobic and 25% aerobic system, it is used to improve the following; speed, muscular endurance, aerobic fitness, cardiovascular endurance, muscular strength, and agility....   [tags: Papers]

Free Essays
1483 words (4.2 pages)

Resistance training and the Elderly Essay

- Introduction Many studies have shown that resistance training improves strength and many other aspects in the elderly population. Although the literature covers a wide variety of such theories, this review will focus on major themes, which will emerge repeatedly throughout the literature reviewed. These themes are: high intensity resistance training improves the muscle mass, strength and hypertrophy, muscle hypertrophy was due to the increase in type I and II fibres and muscle mass and strength gains were slightly more or less the same for both men and women but the was an overall increase in strength adaptations (Williams & Stewart, 2009)....   [tags: High Intensity Resistance Training, Strength]

Better Essays
1418 words (4.1 pages)

The Benefits of Dynamic Stretching Essay

- Dynamic stretching has become increasingly popular stretching technique for athletes of all ages. Dynamic stretching is a controlled movement that involves an active range of motion for each joint in the body. It involves stretching while the athletes are actively moving. Dynamic stretching is used to improve flexibility in motion and does so by resembling movements you would normally make in your sport. In comparison, static dynamic stretching involves an athlete stretching their muscles in a stationary position....   [tags: athletes, track, performance]

Better Essays
997 words (2.8 pages)

Stretch the Right Way: Dynamic Stretching Essay

- Did you know that the most common type of stretching, known as static stretching, can actually be more harmful to a person’s muscles than helpful. Researchers have discovered that “the old routine of holding a position for 20 to 30 seconds, actually weakens them” (Reynolds). So how should athletes warm up if stretching may actually be the cause of some injuries. Coaches and athletes should perform dynamic stretching rather than static stretching before performing activity or exercise because it reduces chances of injury, increases strength and range of motion, and has been proven to be safer and more efficient than static stretching....   [tags: Fitness]

Better Essays
1040 words (3 pages)

Resistance Training : A Historical Approach Essay

- Purposeful Resistance Training: A Historical Approach from Antiquity to Machine Age Various forms of movement are meaningful to humans due to cultural performance and social practices (Struna, 1997). Therefore, it should not be surprising that strength and conditioning has likely been around for over millennia to aid individuals in performing movements with more grace, speed, endurance, or strength. However, the purpose of training, particularly resistance training, has changed over time. This review will examine how the purpose of resistance training, as well as important cultural implantations, has changed from antiquity to the Machine Age....   [tags: Ancient history, Ancient Egypt, Weight training]

Better Essays
2005 words (5.7 pages)

Essay on Effectiveness of Adolescent Resistance Training

- Effectiveness of Adolescent Resistance Training Abstract Studies have been conducted to show that there is little evidence to attest resistance training on adolescence stunts growth, lessens bone density, or does harm to adolescence. Within these studies there are facts to coincide with scientific evidence that will show through longitudinal and double blind control groups that strength training has more effectiveness in helping adolescence then it does causing long term defects in these children....   [tags: Health]

Better Essays
1647 words (4.7 pages)

Essay on Resistance Training And Aerobic Exercise

- 1. As time increases in both aerobic and resistance exercise, heart rate increases, although to a higher extent in aerobic exercise. In both modes of exercise, systolic blood pressure increases as length of exercise increases. Diastolic blood pressure increases slightly as time increases in both modes. Mean arterial pressure increases slightly during both modes as time increases, although slightly faster during resistance exercise. With an increase in intensity, the cardiac output during aerobic exercise increased....   [tags: Blood pressure, Hypertension, Cardiac cycle]

Better Essays
1027 words (2.9 pages)