NSCA CSCS Chapter 14
Warm-up: - answer1. designed to prepare athlete for upcoming training or competition
2. to improve performance
3. lessen risk of injury
flexibility: - answeraims to increase range of motion around a joint, normally through
stretching
warmup is advised to contain three different aspects. . . what are they? - answer1.
aerobic exercise
2. stretching
3. activities similar to upcoming activity
the muscle contracting is known as the . . . - answeragonist
the muscle relaxing is known as the . . . - answerantagonist
general warmup: - answer5 minutes slow aerobic activity such as jogging, skipping,
cycling
- the goal here is to increase the heart rate, blood flow, deep muscle temperature,
respiration rate, perspiration and decrease the viscosity of the joint fluid (stickiness)
Goals from general warmup? (6) - answer1. increase heart rate
2. increase blood flow
3. increase deep muscle temperature
4. increase respiration rate
5. increase perspirations
6. decrease viscosity of the joint fluid (stickiness of fluid)
After the general warmup a _____________ ____________ is performed. -
answerspecific warmup
What is a specific warmup? - answerincorporates movements similar to athletes sport
- should include rehearsal of skills to be performed
Warmup should _____________ muscle and core temperature but should not
____________ or reduce energy stores - answer1. increase
2. fatigue
triple extension is the . . . - answerextension of hips, knees, and ankles
RAMP is one type of warmup structure and stands for . . . - answerR= Raise
, A= Activate
M= Mobilize
P= Potentiate: increase power, effect, or likelihood
R in RAMP - answerRaise body temperature, HR, blood flow, etc and need to make
sure that you are stimulating skills athletes will use in upcoming movements they will
perform
A & M in RAMP . . . - answerA & M stand for activating and mobilizing the body so
stretching, motor control, stability, flexibility and dynamics
P in RAMP . . . - answerP in RAMP stand for potentiation which includes sport specific
activities and increase in intensity until level reached to compete in obtained
flexibility: - answermeasure of range of motion about joints, there is static flexibility and
dynamic
Range of motion: (ROM) - answerdegree of movement that occurs at joint
static flexibility - answerrange of possible movement about a joint and its surrounding
muscles during a passive movement
- static flexibility requires no voluntary muscular activity, an external force such as
gravity, a partner or machine provides the force for the stretch
dynamic flexibility: - answerrefers to available ROM during active movements and
requires voluntary muscular actions
Focus on optimizing flexibility in relation to __________ activity not just maximizing for
the sake of it. - answerspecific
What are the factors that effect flexibility? (2) - answer1. Joint structure
2. Age and Sex
What are the 3 different joint structure? - answer1. Ball and socket joints
2. Ellipsoidal joint
3. Hinge joint
Ball and socket joint: - answermove in all anatomical planes and have the greatest
range of motion out of all the joint types
-ex: hip and shoulder joints
Ellipsoidal joint: - answerallowing movement in sagittal and frontal planes
- the range of motion is significantly lower in these joints
Hinge joint: - answermovement primarily in sagittal plane and has even less range of
motion than the ball and socket and ellipsoidal joints
Warm-up: - answer1. designed to prepare athlete for upcoming training or competition
2. to improve performance
3. lessen risk of injury
flexibility: - answeraims to increase range of motion around a joint, normally through
stretching
warmup is advised to contain three different aspects. . . what are they? - answer1.
aerobic exercise
2. stretching
3. activities similar to upcoming activity
the muscle contracting is known as the . . . - answeragonist
the muscle relaxing is known as the . . . - answerantagonist
general warmup: - answer5 minutes slow aerobic activity such as jogging, skipping,
cycling
- the goal here is to increase the heart rate, blood flow, deep muscle temperature,
respiration rate, perspiration and decrease the viscosity of the joint fluid (stickiness)
Goals from general warmup? (6) - answer1. increase heart rate
2. increase blood flow
3. increase deep muscle temperature
4. increase respiration rate
5. increase perspirations
6. decrease viscosity of the joint fluid (stickiness of fluid)
After the general warmup a _____________ ____________ is performed. -
answerspecific warmup
What is a specific warmup? - answerincorporates movements similar to athletes sport
- should include rehearsal of skills to be performed
Warmup should _____________ muscle and core temperature but should not
____________ or reduce energy stores - answer1. increase
2. fatigue
triple extension is the . . . - answerextension of hips, knees, and ankles
RAMP is one type of warmup structure and stands for . . . - answerR= Raise
, A= Activate
M= Mobilize
P= Potentiate: increase power, effect, or likelihood
R in RAMP - answerRaise body temperature, HR, blood flow, etc and need to make
sure that you are stimulating skills athletes will use in upcoming movements they will
perform
A & M in RAMP . . . - answerA & M stand for activating and mobilizing the body so
stretching, motor control, stability, flexibility and dynamics
P in RAMP . . . - answerP in RAMP stand for potentiation which includes sport specific
activities and increase in intensity until level reached to compete in obtained
flexibility: - answermeasure of range of motion about joints, there is static flexibility and
dynamic
Range of motion: (ROM) - answerdegree of movement that occurs at joint
static flexibility - answerrange of possible movement about a joint and its surrounding
muscles during a passive movement
- static flexibility requires no voluntary muscular activity, an external force such as
gravity, a partner or machine provides the force for the stretch
dynamic flexibility: - answerrefers to available ROM during active movements and
requires voluntary muscular actions
Focus on optimizing flexibility in relation to __________ activity not just maximizing for
the sake of it. - answerspecific
What are the factors that effect flexibility? (2) - answer1. Joint structure
2. Age and Sex
What are the 3 different joint structure? - answer1. Ball and socket joints
2. Ellipsoidal joint
3. Hinge joint
Ball and socket joint: - answermove in all anatomical planes and have the greatest
range of motion out of all the joint types
-ex: hip and shoulder joints
Ellipsoidal joint: - answerallowing movement in sagittal and frontal planes
- the range of motion is significantly lower in these joints
Hinge joint: - answermovement primarily in sagittal plane and has even less range of
motion than the ball and socket and ellipsoidal joints
