Acute and Chronic Effects of Stretching on Strength Dependent Performance Training programs for athletes often include both strength and flexibility exercises. Increasing strength is believed to increase athletic performance, while a minimal degree of flexibility, which varies between sports, is fundamental for optimal performance. Additionally, many authors and clinicians advise that stretching beyond this minimal needed flexibility before the main physical activity will reduce the risk of injury, improve performance , and reduce delayed onset muscle soreness (DOMS) (Beaulieu, 1981) (Shellock & Prentice, 1985) (Safran, Seaber, & Garrett, 1989). However, these claims are controversial. The purpose of this review is to determine the effects …show more content…
For instance, a systematic literature review of more than 4500 acute static stretching studies revealed that static stretching durations less than 60 seconds revealed no detrimental acute effects (Kay & Blazevich, 2011). Additionally, strength decreases were consistently observed following stretches with a duration of more than 60 seconds (Kay & Blazevich, 2011). However, static stretches held from 30-60 seconds may decrease force production in some cases (Behm, Chaouachi, Lau, & Wong, 2011). It has also been shown that the duration of stretching is not influence the degree of force lost following static stretching when the stretch was held from 15-30 seconds (Behm, et al., 2006). Conversely, the flexibility increases observed following stretches of 15-60 seconds are short-term and muscle flexibility will return to its pre-stretched length after 10-20 minutes (Vardiman, Carrand, & Gallagher, 2010). Thus, longer duration stretches may need to be held longer for improvements that are more prolonged in …show more content…
Several studies found no significant decrease in vertical jump performance following static stretching (Power, Behm, Cahill, & Young, 2005) (Little & Williams, 2006) (Kay & Blazevich, 2011). However, several other studies did find decreases of vertical jump performance following PNF, ballistic, and static stretching (Unick, Kieffer, Cheesman, & Feeney, 2005) (Cornwell A. , Nelson, Heise, & & Sidaway, 2001) (Cornwell, Nelson, & Sidaway, 2002) (Waltmaan, Mercer, & McWhorter, 2005). The range of decrease ranged from -4.5% to -7.3% and -3.2 to -4.4% with and without countermovement respectively. One study also showed a significant decrease and jumping performance preceded by PNF stretching, but not by static stretching. Another study found static stretching detrimental for jumping performance, but dynamic stretching having no effect (Church, Wiggins, Moode, & Crist, 2001) (Little & Williams, 2006). This evidence suggests that the use of static stretching may not be recommended before activities requiring jumping or jumping related activities since all articles in this review showed either a decrease in jumping performance, or no change in jumping performance following stretching. These results might be due to the stretching protocol employed as well as muscles
Huang C, Hsieh T, Lu S, Su F. (2011). Effect of Kinesio tape to muscle activity and vertical jump performance in healthy inactive people. Biomed Eng Online 10; 70.
Scibek, J. S., Gatti, J. M., & Mckenzie, J. I. (2012). Into the Red Zone. Journal of Athletic Training, 47(4), 428-434.
This experiment was completed in order to compare calf circumference as well as weight to jump height. If a person has larger calves then they will likely be capable of reaching a higher vertical height. It can also be shown that since males tend to have larger calves, they can jump higher. A larger calf circumference is more likely to reflect a high vertical jump due to the fact that the fat content of the calves in the experiment was accounted for, therefore a large calf measurement in this experiment means a muscular calf. It is common knowledge that more muscle will result in stronger legs leading to a higher vertical.
Muscle fatigue is a decline in ability of a muscle to generate force within any part of the body. Muscular fatigue is a particular response when it comes to an untrained athlete that is starting an intense workout program, and the muscles of the body is not able to respond in an orderly manner as it would respond to an elite athlete. This paper will focus and provide general information about recent studies on peripheral fatigue. Peripheral fatigue is one of the sites for possible fatigue and its where neural, mechanical, or energetic events can hamper tension development. Neural fatigue is a factor of peripheral fatigue, which occurs when the nerves are unable to generate a signal and this reduces the ability of the muscle fiber to contract which is considered to be metabolic fatigue. Neural factors deals with the movement of action potential going through a process to produce a muscle contraction and when this process does not go through the proper steps then fatigue set in because the muscles will not be able to contract. Neural fatigue has two main factors which is, a shortage of...
Muscle endurance is the ability to perform a lot of repetitions against a given resistance for a long period of time. The combination of strength and endurance results in muscle endurance. Muscle endurance is used in may sports such as rowing, swimming, cycling, distance running, field hockey and American football. Normally, an endurance muscle program involves lifting about 12-25 repetitions of moderate loads. In some cases, this is inadequate for many sports such as boxing, canoeing and x-cross skiing.
In America alone, only about 51% of Americans exercise 3 or more times a week, and 18% exercise only 1 to 2 times a week (Shy). 30% of American sadly doesn’t do any type of extracurricular activity or exercise at all (Blackburn). For the people who don’t exercise, try to because you can really only benefit from it. The one’s that already do know the health benefits for exercising. Aside from just exercising, one activity or activities you could do is weight lifting/strength training. Most people don’t think about this but strength training is actually a big key for exercise.
The background of athletic training started way back in ancient Greece. Back then they believed massage was very important, especially to the people that pla...
A standing broad jump is a jump for distance from a standing position. It can be divided into four temporal phases: countermovement, propulsion, flight, and landing. In the countermovement phase, the subject squats to load up and extends the shoulders and the arms. In the propulsion phase, the goal is to generate enough force to propel the body forward. The person must stand erect in full extension of the trunk, hips, and knees. Then, the person flexes at the hip and the knee, which results with the trunk being rotated in a forward direction. Next, the arms become slightly flexed to hyperextension, to full flexion. Prior to the flight phase, the body goes into full extension. The flight phase begins as soon as the feet have left the ground. During this phase, the body stays in full extension or can become hyperextended. Towards the end of the flight phase, the trunk rotates forward in an anterior direction along with minor hip and knee flexion just before landing. During the landing phase, the knees and the hips are in maximum flexion and forward rotation of the trunk. There is also arm movement by moving both arms in the vertical direction to improve jumping distance. At the onset of the jump, the arm swings forward and during landing, they swing back and forth.
Using published peer review academic lecture, studies illustrate strength plays a significant role in basketball players as it’s a component they are very reliant on due to the power necessary for running, jumping, passing, shooting and rebounding. Many actions on the court are fast, that often involves a quick burst and necessitates great heights of power output, specifically in the leg and hip area as research has proven lower body strength increases an individual’s vertical jump (Baker, 2000; Fleck, 1999; Kevin & Fulton, 2001). Correspondingly the recruitment of muscle mass is crucial in basketball because this contributes to the stretch shortening cycle of the leg muscles that facilitates the leg muscles to create more contractile energy (Clutch et al, 2000; Bobbert and Van Ingen Schenau, 2002) as jumping plays a large role in an individual’s ability to jump for the ball. Therefore the purpose of this work-out preparation programme for Lewis Hards will dominantly be based upon strength as (many refs) reveal it’s a key catalyst in empowering athletes and enhancing human performance. Additionally it has been declared by (Chandler and Brown, 2008) it is important for the design of an appropriate training programme involves the controlling of the number of sets, intensity of exercise, volume, load, rate of progression and rest periods in order for greater gains in performance over the long term. In comparison it is also importa...
Over training is the effect of forcing the body to work too hard without the rest to compensate for it. This is very important because if an athlete is being over trained, they may be putting too much stress on a certain area of the body. Over training may also force the athlete to completely forget about proper form and risk further injury. In “Overtraining and Burnout in Sports”, it is stated that athletes will perform the best when they can quickly recover during competition and can handle stress, recovery, and future stress (Kellmann). After every practice or game, a cooldown stretch should be done to help relax muscles and keep them at ease. Doing these stretches very often will help decrease the risk of any injury
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
Repetitive strain injury is a term that encompasses a broad range of musculoskeletal conditions that usually occur in sedentary workers. The musculoskeletal injury occurs due to an accumulation of microtrauma caused by repeated soft tissue overload (Ratzlaff 2007). In other words, tissues in the body are repeatedly injured with each injury being minor but, cumulatively, causing serious pain and damage to the body. Repetitive strain injury is not new phenomenon. It was first reported in the early 1900’s as telegraphic operator’s cramp in men who operated Morse keys (Youngson 2005). As the name suggests, repetitive strain injury affect those who perform repeated tasks for long periods of time. Most people affected are those who spend the majority of their work day sitting at a desk or using a computer. Other groups who frequently suffer from repetitive strain injury are those who use a particular muscle or group of muscles repeatedly such as musicians, knitters, and sewers. Factors contributing to repetitive strain injury are repeated use of same muscles, poor posture and sitting for long periods of time.
There are a lot of reasons why stretching is good for a person health. It is good for preventing injuries whether exercising or playing a sport. Helping with flexibility and range motion, making stretching part of a daily practice is essential to one’s health, as stretching is before a workout or a sporting event. “Regular stretching is important to everyday functioning in a variety of settings” (Corbin, Welk, Corbin, Welk, 2016). One thing stretching can do is relieve stress. Muscles contract when under stress and it causes tension. When there is tension it makes it hard to focus and think clearly. Stretching can have a huge impact on stress. Try stretching after waking up in the mornings; it will contribute to getting a jump start on the
Today, millions of people have discovered the benefits of stretching. Over the last years, studies have shown that people that live these active lives live fuller lives. In fact, studies show that a lack of physical activity directly relates to many major illnesses and death. Before the Industrial Revolution, people actually had to work hard to get their needed amount of movement. After the Revolution, it became a different story. People no longer needed to work physically to make a life for themselves. With this lack of movement came lack of flexibility. Now, everywhere you look, you see people out jogging, hiking, and playing golf, tennis, and other sports to stay active. The fitness trend is in; but it’s not a trend anymore. Now, it’s a way of life. Stretching is an important part of this way of life that many people leave out.