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Importance of stretching for performance enhancement during training
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The Effect of Dynamic and Static Stretching on Muscles Performance
By Angela Saraos
Bio50A_4
Doctor Chang
Mount Saint Mary’s University
Los Angeles, California
3 November 2017
It is always told to us by coaches and teachers that we should always stretch before doing a strenuous activity as to not hurt ourselves, but why is that important? Most people make the assumption that by stretching, we are warming up our muscles to be used by loosening them up and keeping them flexible. Similarly, if we do not prepare our muscle for stretching and take part in an activity that contracts and stretches our muscles, we may injury ourselves and cause great pain. As a former Marathon runner, I believe that stretching is important for decreasing injury and helping train
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I believe that the research regarding this topic will support the idea that stretching will increase muscular performance.
Dynamic and Static Stretching There are multiple ways to stretch your muscles, but I will focus on dynamic and static stretching. Dynamic stretching is when we use physical movement to initiate multiple joint movement that stimulate our muscles. An example of dynamic stretching could be lungs and leg kicks. Dynamic stretching is more specifically used to enhance postactivation potential, which is a theory stating that prior contractile history may positively influence subsequent muscle movement. Static stretching is when we stretch our muscles as far as they can go, without straining them, and holding that position for a short length of time, typically about 30 seconds and an example of static stretching is shoulder stretching. We initiate static stretching to relax and stretch our muscles.
Research Studies
Dynamic stretching is typically used as a warm up prior to the physical activity and static stretching is initiated prior to the activity as a cool down. We see these kinds of stretches very often, before and after athletic
Whatever type of sports or activity you do, a flexible muscle can increase your chances of having a better performance and result.
During the stretch phase of the exercise the hip is extended and flexed respectively, by stretching the hip both ways it reduces the muscle imbalance therefore reducing the risk of injury. Reduced hip extension ROM (or reduced hip flexor length) to be associated with subsequent hamstring injury (Henderson, Barnes and Portas, 2010). During a rugby game a players do not know what will happen, therefore having flexible muscles is important. Due to the fact that at any point they may have to over stretch actively or passively through no fault of their own. If the body is not used to dealing with the muscle stretching to those lengths they could gain a new injury.
...eneficial to a person life it can be therapy on your own time to do it and you can do it for just 15 minutes without leaving your house and you’re making your life a lot better by doing the correct and proper stretching techniques. Stretching is very important to an athlete or even a nonathletic person because it helps you with things you’re not even sure about. Stretching takes your body to a whole different level and can enhance your body like never before, when stretching it can relax you and can prevent you from having pain shocks in your body. Stretching helps you with your blood circulation which is very important to you to living longer, it helps you with your range of movement which is key to moving your joints properly, and last but not least stretching is very important for flexibility so that when you move in an awkward position it won’t hurt you as bad.
The first type of muscle contraction is an isometric contraction. An isometric muscle contraction, or static exercise, is one in which the muscle fires but there is no movement at a joint. In this type of muscle contraction, there is no change in length of the muscle, and no movement at the joints but muscle fibres fire. An example of isometric exercise includes pushing against a wall.
them down after the event. Stretching was not used as a part of an athletes training
This step starts before you begin your run. You'll need to stretch your muscles before a workout. Begin each workout by sitting on the ground and doing a calf stretch. Bend one knee and keep the other leg straight. Lift the straight
Sewall, R., et al. Strength Development in Children. (abstract). Medicine and Science in Sports and Exercise. 16:158. 1984.
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
According to Cannavan, et al., the aim of the research is to find the effects of moderate-duration static stretching on plantar flexor force production, compliance of the muscle tendon unit and levels of neuromuscular activation. Furthermore, the research design was appropriate to address the aims of the research because the research used both equivalence of men and women, nine each. In addition, the researcher used a control group and a pre-stretch group that also did four 45-s static stretches. This method is effective because with a control group, you can compare whether or not static stretching effects the pre-stretch group, which ultimately answers the researchers question of whether moderate-duration static stretching has an effect on
Stretching is important because it helps improve muscle development to help your muscles to move effectively. If you don't stretch your muscles then the connective tissue around the muscle will slowly shorten. When you stretch, the muscle fibers and tissue grow helping the stretched muscles to become longer. If you are wanting to build your muscle then stretching is very helpful
In that regard because you are using your legs, hips, torso and arms extensively spend at least 5 minutes stretching prior to working out. Pay particular attention to your quads, calves, hamstrings, ankles, hips and shoulders.
Two methods that are commonly used to increase spinal extension are press-up exercises and passive segmental mobilization, Researchers have found both treatments are effective for decreasing pain, but have failed to
Coaches and/or physical education teacher should emphasize “conditioning programmes that include strength, flexibility, balance, and sport-specific fitness and technique training prevent lower limb injury” (Abernethy & Bleakly, 2007, p.
Many people would tell you that they love to exercise and workout. This is true because exercising releases many stress-relieving endorphins that help in many ways. What they won’t tell you is that they feel the same way about stretching. It would be considered one of their least favorite things to do. Truth is, stretching is also stress relieving and relaxing, but not in quite the same ways as exercise. Although stretching doesn’t reduce bodily fat nor does it gain muscle; it does set a good foundation for you to perform the necessary activities that lead to good health. With proper flexibility, many functions that were previously not achievable can now be done. For instance, a tennis game can be fun for a little while. But as your muscle tense up, you risk probable sourness and cramping. With good flexibility, your muscles stay loose and relaxed and your attitude toward the tennis game and other exercises are improved.
Plyometrics has proven to be an effective ergogenic aid for athletes. Plyometric training are exercises involving constant rapid stretching and contracting of muscles, where muscles use maximum force in short breaks of time, with the goal of increasing power (speed-strength). Although it has been studied comprehensively, many questions still remain about how plyometric training works, how one might benefit from the training and whether plyometrics is the best type of training for athletic ability and performance. Over the last couple of years, a number of studies have been presented that help answer some of these questions. Plyometrics has shown significant improvement for athletic ability and performance. Many athletes do plyometric training