Stretching and Warm-Ups in the Sport and Exercise Science - Assignment Example

 Stretching and Warm-Ups in the Sport and Exercise Science Introduction Movement of the human body depends on the magnitude of ROM (range of motion) that is available within synovial joints (Amiri-Khorasani, Osman, & Yusof, 2011). The scientific rationale behind human movement is that muscles can provide both active and passive tension. The combined effects of active and passive tension result in movement within the joints. One advantage of neuromuscular stretching is that it leads to flexibility in all joints (Fernández-Seguín et al., 2013). An individual is only able to function well if the joints have normal movements. Most importantly, a person’s ability to move his or her joint adequately is crucial for daily chores or activities and sports performance. Activities like ballet, gymnastics, diving and karate require highly improved flexibility to attain superior performance. To help sports people and exercising individuals, neurophysiology as discipline help individuals with appropriate exercise behavior. One of the areas of neurophysiology is neuromuscular stretching that provides advice for stretching and warm-ups. However, it is imperative to outline some of the stretching techniques namely dynamic, ballistic, static and PNF (Proprioceptive neuromuscular facilitation) (Herbert, & de Noronha, 2009). Existing literature illustrates and discusses how the stretching techniques works thus it is necessary to carry a literature review on the same. Therefore, this piece of work strives to research on the existing literature to find out what they recommend as some of the best techniques for stretching and warm-ups. LITERATURE REVIEW A research on existing literature finds out that they mostly mention PNF as the best technique for stretching. Herbert and de Noronha (2009) assert that there has always been a misconception among individuals since they believe that the technique focuses on stretching of the movement parts. Though PNF focuses mostly on functional movement and stretching, it also aids in developing muscular endurance. Moreover, PNF builds muscle strength, mobility, joint stability, coordination and neuromuscular control (Fernández-Seguín et al., 2013). PNF techniques dates back to 1940s when Knott, Kabat and Voss combined their functional movement analysis. The trio derived theories from motor development, motor control, motor development and neurophysiology (Woods, Bishop, & Jones, 2007). Therefore, PNF techniques are increasingly finding their use in sports exercise as well as in clinical situations like treating musculoskeletal conditions and rehabilitation of shoulders, ankle, hip and knee. Dynamic/ballistic stretching passive stretching Static stretching PNF stretching Stretching techniques: (Woods, Bishop, & Jones, 2007) Stretching Techniques Ballistic is one of the general exercising techniques. Herbert and de Noronha (2009) confirm that though the oldest technique; it can still find its way in exercise activities where individuals engage in repeated bouncing movements. However, experts abandoned the technique citing safety concerns. Another useful stretching technique is the dynamic method that is common with warm-ups (Woods, Bishop, & Jones, 2007). In this case, the individual mimics a particular exercise but uses it in a controlled manner. It is always advisable to engage in dynamic stretching when preparing for sports events (Amiri-Khorasani, Osman & Yusof, 2011). Nonetheless, static stretching can help with exercise and warm-ups. Herbert and de Noronha (2009) also confirm that the technique involves passive stretching of a particular muscle to mild discomfort levels where an individual holds the stretched muscle for a longer period. The method is the most preferred due to its effectiveness and safety. In fact, static stretching is the best technique for warm-ups and mild exercises. However, the most common and celebrated technique in exercise and warm-ups is the PNF (proprioceptive neuromuscular facilitation) (Fernández-Seguín et al., 2013). In this case, an individual collaborates with the other to help in alteration of relaxation as well as contraction of antagonist and agonist muscles. PNF involves push phase of around 10 seconds then a relaxation phase for the same period (McGrath, Whitehead, & Caine, 2014). However, experts attribute the technique greater flexibility thus the research focuses on outlining some of the PNF techniques. PNF Techniques Of all stretching techniques, research findings recommend PNF as the most appropriate. According to Park and Seo (2014), the techniques rely on the assumption that neuromuscular stretching relaxes the contracting muscles thus allowing an individual to move his or her joints freely. There are various stretching techniques, and their effectiveness depends on the context to which individuals use them. Herbert and de Noronha (2009) discuss one of the techniques as Hold-Relax where an individual lengthens his or her tight muscle. After the lengthening or relaxation, it is advisable to contract the particular muscle for some seconds. The technique is not only common among sports people but also finds its use in a clinical situation when nurses help individuals to recover from movement difficulties after injuries (Park, & Seo, 2014). The underlying assumption with the technique is that Golgi-tendon organ can fire up thus causing reflexive muscles to relax (Park, & Seo, 2014). It is easy to applly the method and it is common in home exercises as well as preventive programs. Herbert and de Noronha (2009) argue that even though the activation GTO increases flexibility, the technique requires a lot of precaution since it can expose individuals to muscle injuries. One of the issues is that PNF stretching techniques decrease the functionality of particular hamstring muscles. In the event there is sudden stretch, an individual exposes his or herself to musculotendinous injury. Therefore, the technique requires a lot of precaution lest an individual suffers severe muscle injury for the intended activity or exercise (Fernández-Seguín et al., 2013). Park and Seo (2014) outline another useful stretching technique as Hold-Relax accompanied with Agonist Contraction. The technique is almost the same as Hold-Relax. However, after a muscle contracts in the pre-exercise activity, an individual also contracts it in the opposite direction thus being able to move the particular joint in the apparently increased range. it is imperative to repeat the method severally so that the range that the joint can move also increases (Woods, Bishop, & Jones, 2007). On the other hand, Agonist Contraction is a passive way of lengthening tight muscles. In this case, an individual contracts his muscle against a tight muscle or the agonist. Therefore, the joint moves totally in a new direction. An important point to note about the technique is that it applies reciprocal inhibition in encouraging tight muscle relaxation, which lengthens with agonist contraction of a particular muscle (McGrath, Whitehead, & Caine, 2014). Among the three technique of stretching, Hold-Relax method has been the most preferable and athletes as well as general exercising individuals use it frequently. The technique has become popular in the last decade since researchers also confirm that progressive sub-maximal contractions increase flexibility (Fernández-Seguín et al., 2013). To achieve desired results, individuals should apply the appropriate use of PFN techniques in their early stages of exercise. Muscle Energy Technique According to Fryer and Pearce (2013), the muscle Energy Technique is common among sports therapists. However, the technique does not have a standard definition though it involves active muscle contraction against a resistive force usually the therapist. Herbert and de Noronha (2009) confirm that the method dates back to the 1950s and experts have applied it differently to help individuals in stretching their bodies before exercise. The technique lengthens postural muscles since they always shorten. The resistance from the third party produces isometric contraction thus helpful in strengthening muscles. One advantage of MET is that helps in overcoming cramps since it focuses contraction in a particular muscle group thus reducing dorms within the opposing muscles (Fernández-Seguín et al., 2013). However, individuals require a perfect balance between the force capacity and the maximum level to which the muscle can stretch. In this case, individuals should only apply 25% of their force for stretching their muscles. MET is useful since it helps in strengthening muscles, regaining muscle formation and relaxes the muscles (Fryer, & Pearce, 2013). The only disadvantage with the technique is that it requires skills and training since individuals can apply them in different forms. On the other hand, it requires a restrictive force implying that an individual cannot exercise alone with the technique. Enhancing muscle coordination, stability and movement Various techniques can enhance movement, coordination and stability of the exercising individuals. One of the techniques is the rhythm stabilization that initiates the most preferred range of motion (Fryer, & Pearce, 2013). In this case, an individual begins with moving the joint and stretching it in the most appropriate speed repeatedly. The movement promotes active and passive assistive movement though under resistance. According to Herbert and de Noronha (2009), the events help in control and coordination of the neuromuscular system. Another good technique for improving coordination and control during exercises is slow reversal, which involves dynamic contraction of strong agonist muscles (Woods, Bishop, & Jones, 2007). An individual then follows the initial stage by contracting the weak antagonist muscles. There are no rest periods between the contractions. Fryer and Pearce (2013) argue that the technique is a way of promoting rapid muscle and joint movements thus allowing an individual to improve his or her exercise capacity or ability. Issues surrounding the flexibility Existing studies have varied views about stretching and warm-ups. Some argue that the pre-exercise stretching techniques least reduce injuries among recreational or competitive athletes (Herbert, & de Noronha, 2009). The scientific rationale behind this is that stretching and exercises alter the connective tissues thus they have to comply with the exercise pressure (Woods, Bishop, & Jones, 2007). Though all the techniques have proved beneficial to all individuals, the notion that they prevent muscle injuries may qualify as a myth because scientifically stretching affects the connective tissues. However, the situation can only improve if future studies focus on developing exercise activities that combine resistance exercise, warm-up and body condition (Amiri-Khorasani, Osman, & Yusof, 2011). The implication is that individual will be able to prevent muscle injuries. There is also a raging debate on whether pre-exercise activities like warming and stretching reduce muscle soreness. Some studies indicate that it does not protect individuals from muscle soreness (Fryer, & Pearce, 2013). Herbert and de Noronha (2009) postulates that stretching may damage muscles, leads to cell inflammation and activates pain receptors. Another important issue surrounding pre-exercise activities is the impact that the activities have on muscle strength. One study indicates that stretching before exercise reduces muscle strength especially when individuals use techniques like PNF and Static (Amiri-Khorasani, Osman, & Yusof, 2011). Other studies point out at the impacts that pre-exercise activities have on the performance of individuals. According to Woods, Bishop and Jones (2007), regular warm-ups and stretching have positive effects when done before the performance. On the contrary, correct use of the stretching techniques has positive effects on an individual's performance. Conclusion Briefly, human movement depends on the ability of the joint muscles to contract and relax thus able to bring about a motion effect. The relaxation and contraction of muscle before exercise makes the body prepared for such activities. Existing literatures discusses some of the common stretching and warm-up methods that athletes and individuals use before they begin exercising. The research has discussed the available techniques in the literature including ballistic, static, dynamic methods of stretching (Woods, Bishop, & Jones, 2007). Other techniques including MET tools have also found their way in neuromuscular stretching. In addition, the paper has highlighted some of the issues surrounding stretching and safety of individuals. The paper finds out that most literature put strong emphasis on PNF as the best technique for pre-exercise stretching and warm-ups. References Amiri-Khorasani, M., Osman, N. A. A., & Yusof, A. (2011). Acute effect of static and dynamic stretching on hip dynamic range of motion during instep kicking in professional soccer players. The Journal of Strength & Conditioning Research, 25(6), 1647-1652. Fernández-Seguín, L. M. et al., (2013). Effectiveness of Neuromuscular Stretching with Symmetrical Biphasic Electric Currents in the Cavus Foot. Journal of the American Podiatric Medical Association, 103(3), 191-196. Fryer, G., & Pearce, A. J. (2013). The effect of muscle energy technique on corticospinal and spinal reflex excitability in asymptomatic participants. Journal of bodywork and movement therapies, 17(4), 440-447. Herbert, R.D., & de Noronha, M. (2009). Stretching to prevent or reduce muscle soreness after exercise (Review). The Cochrane Collaboration, 1(1), 1–31. McGrath, R. P., Whitehead, J. R., & Caine, D. J. (2014). The Effects of Proprioceptive Neuromuscular Facilitation Stretching on Post-Exercise Delayed Onset Muscle Soreness in Young Adults. International Journal of Exercise Science, 7(1), 3. Park, K., & Seo, K. (2014). The Effects on the Pain Index and Lumbar Flexibility of Obese Patients with Low Back Pain after PNF Scapular and PNF Pelvic Patterns. Journal of physical therapy science, 26(10), 1571. Woods, K., Bishop, P., & Jones, E. (2007). Warm-up and stretching in the prevention of muscular injury. Sports Medicine, 37 (12), 1089–99. Read More