משה אפשר תשובה אחי?
משה אפשר תשובה אחי?
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תלוי במטרה , השריר מורכב מ3 סוגי סיבים , לבן , אדום , ורוד.
אדום(מתמקד בסיבולת יש השלכות להיפרטרופיה) - מכונים גם סיבים מסוג I, עשירים במרכיבים המאפשרים פעילות אווירנית מבוססת זרחון חמצוני. סיבים איטיים יכולים לפעול לאורך זמן ממושך אך מפיקים מתח התכווצות נמוך. סיבים איטיים מרכיבים שרירי שלד יציבתיים, כלומר שרירים המחזיקים את הגוף כנגד הכבידה.
לבן (מתמקד בכוח יש השלכות להיפרטרופיה) - מכונים גם סיבים מסוג IIb, עשירים במרכיבים המאפשרים פעילות מבוססת תסיסה. סיבים מהירים מפיקים מתח התכווצות גבוה וכך גם מתעייפים מהר יותר ומפיקים חומצת חלב כתוצר לוואי מתהליך התסיסה. סיבים אלו מרכיבים שרירים מניעים דוגמת שריר הסובך. הם גם גדולים יותר מסיבים איטיים.
ורוד(היפרטרופיה - גדילת תא השריר) - מין פשרה בין אדום ללבן הם מסוג IIa
כאשר :
6-8 חזרות :
לבן: מצויין
ורוד: טוב
אדום: מזערי
9-12 חזרות:
לבן: טוב מאוד
ורוד: מצויין
אדום: מזערי
13-15 חזרות:
לבן: בינוני-טוב
ורוד: טוב מאוד
אדום: בינוני
התרגילים הסטטים שהמאמן אמר לך מתמקדים בסיבי שריר אדומים , אז תעשה את החשבון לבד.
משה תפסיק ליקרוא מאמרים שאתה מוצא באתרים של מפתחי גוף מזרח ארופיים
מתיחות עושים לפני כל מקצה אולימפי אפילו לפני מרתון
ויום - יומיים לפני מקצה אולימפי
עושים אימון שכולל חימום , מתיחות ומתגברות
בנוסף אני מוכן שאני ואתה נשאל את כל המאמנים הבכירים בישראל , אם צריך מתיחות לפני אימון
קרא חוקים
חביבי אני לא קורא באתרים מזרח ארופיים , אני מסתמך רק על מחקרים שפורסמו בג'ורנליים מדעיים ידועים ובוצעו באוניברסיטאות ברחבי העולם ויש עשרות מחקרים כאלו אם אתה רוצה להציץ , בקשה :נכתב במקור על ידי שליחטא
Cochrane Database Syst Rev. 2007 Oct 17;(4):CD004577. Links
Stretching to prevent or reduce muscle soreness after exercise.
Herbert R, de Noronha M.
BACKGROUND: Many people stretch before or after (or both) engaging in athletic activity. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance. OBJECTIVES: The aim of this review was to determine effects of stretching before or after exercise on the development of post-exercise muscle soreness. SEARCH STRATEGY: We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register (to April 2006), the Cochrane Central Register of Controlled Trials (The Cochrane Library 2006, Issue 2), MEDLINE (1966 to May 2006), EMBASE (1988 to May 2006), CINAHL (1982 to May 2006), SPORTDiscus (1949 to May 2006), PEDro (to May 2006) and reference lists of articles. SELECTION CRITERIA: Eligible studies were randomised or quasi-randomised studies of any pre-or post-exercise stretching technique designed to prevent or treat delayed-onset muscle soreness (DOMS), provided the stretching was conducted soon before or soon after exercise. To be eligible studies must have assessed muscle soreness or tenderness. DATA COLLECTION AND ANALYSIS: Methodological quality of the studies was assessed using the Cochrane Bone, Joint and Muscle Trauma Group's methodological quality assessment tool. Estimates of effects of stretching were converted to a common 100-point scale. Outcomes were pooled in a fixed-effect meta-analysis. MAIN RESULTS: Of the 10 included studies, nine were carried out in laboratory settings using standardised exercise protocols and one involved post-exercise stretching in footballers. All participants were young healthy adults. Three studies examined the effects of stretching before exercise and seven studies investigated the effects of stretching after exercise. Two studies, both of stretching after exercise, involved repeated stretching sessions at intervals of greater than two hours. The duration of stretching applied in a single session ranged from 40 to 600 seconds.All studies were small (between 10 and 30 participants received the stretch condition) and of questionable quality.The effects of stretching reported in individual studies were very small and there was a high degree of consistency of results across studies. The pooled estimate showed that pre-exercise stretching reduced soreness one day after exercise by, on average, 0.5 points on a 100-point scale (95% CI -11.3 to 10.3; 3 studies). Post-exercise stretching reduced soreness one day after exercise by, on average, 1.0 points on a 100-point scale (95% CI -6.9 to 4.8; 4 studies). Similar effects were evident between half a day and three days after exercise. AUTHORS' CONCLUSIONS: The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults
The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature.
CLINICAL SCIENCES
Medicine & Science in Sports & Exercise. 36(3):371-378, March 2004.
THACKER, STEPHEN B. 1; GILCHRIST, JULIE 2; STROUP, DONNA F. 3; KIMSEY, C. DEXTER JR. 3
Abstract:
THACKER, S. B., J. GILCHRIST, D. F. STROUP, and C. D. KIMSEY, JR. The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Med. Sci. Sports Exerc., Vol. 36, No. 3, pp. 371-378, 2004.
Purpose: We conducted a systematic review to assess the evidence for the effectiveness of stretching as a tool to prevent injuries in sports and to make recommendations for research and prevention.
Methods: Without language limitations, we searched electronic data bases, including MEDLINE (1966-2002), Current Contents (1997-2002), Biomedical Collection (1993-1999), the Cochrane Library, and SPORTDiscus, and then identified citations from papers retrieved and contacted experts in the field. Meta-analysis was limited to randomized trials or cohort studies for interventions that included stretching. Studies were excluded that lacked controls, in which stretching could not be assessed independently, or where studies did not include subjects in sporting or fitness activities. All articles were screened initially by one author. Six of 361 identified articles compared stretching with other methods to prevent injury. Data were abstracted by one author and then reviewed independently by three others. Data quality was assessed independently by three authors using a previously standardized instrument, and reviewers met to reconcile substantive differences in interpretation. We calculated weighted pooled odds ratios based on an intention-to-treat analysis as well as subgroup analyses by quality score and study design.
Results: Stretching was not significantly associated with a reduction in total injuries (OR = 0.93, CI 0.78-1.11) and similar findings were seen in the subgroup analyses.
Conclusion: There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. Further research, especially well-conducted randomized controlled trials, is urgently needed to determine the proper role of stretching in sports.
(C)2004The American College of Sports Medicine
Effect of acute static stretching on force, balance, reaction time, and movement time.
Behm DG, Bambury A, Cahill F, Power K.
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Canada. dbehm@mun.ca
PURPOSE: The purpose of the study was to investigate the effect of an acute bout of lower limb static stretching on balance, proprioception, reaction, and movement time. METHODS: Sixteen subjects were tested before and after both a static stretching of the quadriceps, hamstrings, and plantar flexors or a similar duration control condition. The stretching protocol involved a 5-min cycle warm-up followed by three stretches to the point of discomfort of 45 s each with 15-s rest periods for each muscle group. Measurements included maximal voluntary isometric contraction (MVC) force of the leg extensors, static balance using a computerized wobble board, reaction and movement time of the dominant lower limb, and the ability to match 30% and 50% MVC forces with and without visual feedback. RESULTS: There were no significant differences in the decrease in MVC between the stretch and control conditions or in the ability to match submaximal forces. However, there was a significant (P < 0.009) decrease in balance scores with the stretch (decreasing 9.2%) compared with the control (increasing 17.3%) condition. Similarly, decreases in reaction (5.8%) and movement (5.7%) time with the control condition differed significantly (P < 0.01) from the stretch-induced increases of 4.0% and 1.9%, respectively. CONCLUSION: In conclusion, it appears that an acute bout of stretching impaired the warm-up effect achieved under control conditions with balance and reaction/movement time.
PMID: 15292749 [PubMed - indexed for MEDLINE]
Effects of static stretching volume and intensity on plantar flexor explosive force production and range of motion.
Young W, Elias G, Power J.
School of Human Movement and Sport Sciences, University of Ballarat, Ballarat, Victoria, Australia. w.young@ballarat.edu.au
AIM: The aim of the study was to determine the effects of volume and intensity of static stretching in a warm-up on explosive force production and range of motion (ROM) of the plantar flexors. METHODS: Twenty subjects performed 5 warm-ups on different days. The warm-ups contained a 5 min treadmill run and various protocols of 30 s static stretches (SS) of the plantar flexors. Stretching involved dorsi flexion just before the pain threshold, which was considered 100% intensity. The treatments that immediately followed the run were: (i) no other treatment (control); (ii) 1 min SS; (iii) 2 min SS; (iv) 4 min SS; (v) 2 min SS at 90% intensity. Ankle ROM was assessed before and after each warm-up and a concentric calf raise and drop jump (DJ) test was conducted after each warm-up. RESULTS: There were no significant differences (P > 0.05) in peak force or rate of force production in the explosive calf raise between any of the warm-ups. However the run plus 2 min stretch and the run plus 4 min stretch protocols produced significantly lower (P < 0.05) DJ performance (jump height/ground contact time) than the run. The run plus 4 min stretch warm-up also produced a significantly lower DJ score than the run plus 1 min stretch warm-up. There were no significant differences between any of the warm-ups in ankle ROM. CONCLUSIONS: The addition of 2-4 min of SS at 100% intensity to a run caused an impairment to fast stretch shortening cycle muscle performance. The greater impairment from the 4 min stretching condition supported a volume-effect. Two minutes of stretching at 90% intensity had no significant influence on muscle function. The addition of up to 4 min of SS to a run had no appreciable effect on ankle ROM, possibly because of the prior influence of the run.
PMID: 16998444 [PubMed - indexed for MEDLINE]
The effects of acute static stretching on reaction time and force.
Alpkaya U, Koceja D.
Department of Physical Education and Sports School of Health Physical Education and Sports Marmara University, Istanbul, Turkey.
AIM: The purpose of this study was to determine alterations in explosive force production and reaction time following the soleus and gastrocnemius muscle stretching. Specifically we investigated whether or not actually stretching the calf muscles would alter the performance of reaction time and force production. METHODS: Fifteen subjects (age: 25.07+/-5.35 years; height: 1.76+/-0.07 m; weight: 81.38+/-17.28 kg) completed 2 test sessions. All subjects underwent a warm-up of 5 min bicycling and stretching of the ankle plantar flexors followed by reaction time and force tasks, and a similar control period of no stretch of the ankle plantar flexors. Measure of reaction time and force were assessed following stretching and no stretching conditions. RESULTS: There were no significant differences in reaction time and force between the stretching and control conditions (P>0.05). CONCLUSION: These results demonstrated that 3 sets of 15 s duration of the static stretching did not have a positive or negative effect on reaction time and explosive force.
PMID: 17557051 [PubMed - indexed for MEDLINE]
Effects of six warm-up protocols on sprint and jump performance.
Vetter RE.
Health, Physical Education, Recreation, and Dance Department, Northwest Missouri State University, Maryville, Missouri 64468, USA. rvetter@nwmissouri.edu
The purpose of this study was to compare the effects of 6 warm-up protocols, with and without stretches, on 2 different power maneuvers: a 30-m sprint run and a vertical countermovement jump (CJ). The 6 protocols were: (a) walk plus run (WR); (b) WR plus exercises including small jumps (EJ); (c) WR plus dynamic active stretch plus exercises with small jumps (DAEJ); (d) WR plus dynamic active stretch (DA); (e) WR plus static stretch plus exercises with small jumps (SSEJ); and (f) WR plus static stretch (SS). Twenty-six college-age men (n = 14) and women (n = 12) performed each of 6 randomly ordered exercise routines prior to randomly ordered sprint and vertical jump field tests; each routine and subsequent tests were performed on separate days. A 2 x 6 repeated measures analysis of variance revealed a significant overall linear trend (p < or = 0.05) with a general tendency toward reduction in jump height when examined in the following analysis entry order: WR, EJ, DAEJ, DA, SSEJ, and SS. The post hoc analysis pairwise comparisons showed the WR protocol produced higher jumps than did SS (p = 0.003 < or = 0.05), and DAEJ produced higher jumps than did SS (p = 0.009 < or = 0.05). There were no significant differences among the 6 protocols on sprint run performance (p > or = 0.05). No significant interaction occurred between gender and protocol. There were significant differences between men and women on CJ and sprint trials; as expected, in general men ran faster and jumped higher than the women did. The data indicate that a warm-up including static stretching may negatively impact jump performance, but not sprint time.
PMID: 17685698 [PubMed - in process]
Acute effects of passive muscle stretching on sprint performance.
Nelson AG, Driscoll NM, Landin DK, Young MA, Schexnayder IC.
Department of Kinesiology, Louisiana State University, Baton Rouge, LA 70803, USA. anelso@lsu.edu
The results of previous research have shown that passive muscle stretching can diminish the peak force output of subsequent maximal isometric, concentric and stretch-shortening contractions. The aim of this study was to establish whether the deleterious effects of passive stretching seen in laboratory settings would be manifest in a performance setting. Sixteen members (11 males, 5 females) of a Division I NCAA track athletics team performed electronically timed 20 m sprints with and without prior stretching of the legs. The experiment was done as part of each athlete's Monday work-out programme. Four different stretch protocols were used, with each protocol completed on a different day. Hence, the test period lasted 4 weeks. The four stretching protocols were no-stretch of either leg (NS), both legs stretched (BS), forward leg in the starting position stretched (FS) and rear leg in the starting position stretched (RS). Three stretching exercises (hamstring stretch, quadriceps stretch, calf stretch) were used for the BS, FS and RS protocols. Each stretching exercise was performed four times, and each time the stretch was maintained for 30 s. The BS, FS and RS protocols induced a significant (P < 0.05) increase (approximately 0.04 s) in the 20 m time. Thus, it appears that pre-event stretching might negatively impact the performance of high-power short-term exercise.
PMID: 16194993 [PubMed - indexed for MEDLINE]
Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex.
Cornwell A, Nelson AG, Sidaway B.
Department of Kinesiology and Physical Education, California State University, Los Angeles, 5151 State University Drive, Los Angeles, CA 90032, USA. acornwe@calstatela.edu
Previous research has shown that an acute bout of passive muscle stretching can diminish performance in certain movements where success is a function of maximal force and/or power output. Two possible mechanisms that might account for such findings are a change in active musculotendinous stiffness and a depression of muscle activation. To investigate the likelihood of these two mechanisms contributing to a post-stretch reduction in performance, we examined the acute effects of stretching on the active stiffness and muscle activation of the triceps surae muscle group during maximal single-joint jumps with movement restricted to the ankle joint. Ten males performed both static (SJ) and countermovement (CMJ) jumps before and after passively stretching the triceps surae. Electrical activity of the triceps surae during each jump was determined by integrating electromyographic recordings (IEMG) over the course of the movement. Triceps surae musculotendinous stiffness was calculated before and after stretching using a technique developed by Cavagna (1970). Following stretching, a significant decrease [mean (SD) 7.4 (1.9)%; P<0.05] in jump height for the CMJ occurred, but for the SJ, no significant ( P>0.05) change in jump height was found. A small but significant decrease [2.8 (1.24)%; P<0.05] in stiffness was noted, but the magnitude of this change was probably not sufficient for it to have been a major factor underlying the decline in CMJ performance. Paradoxically, after stretching, the SJ exhibited a significant ( P<0.05) decrease in IEMG, but the IEMG for the CMJ remained unchanged ( P>0.05). It appears that an acute bout of stretching can impact negatively upon the performance of a single-joint CMJ, but it is unlikely that the mechanism responsible is a depression of muscle activation or a change in musculotendinous stiffness.
PMID: 11882929 [PubMed - indexed for MEDLINE]
Acute effects of static stretching on maximal eccentric torque production in women.
Cramer JT, Housh TJ, Coburn JW, Beck TW, Johnson GO.
Department of Health and Exercise Science, University of Oklahoma, Norman, Oklahoma 73019, USA. jcramer@ou.edu
The purpose of this study was to examine the acute effects of static stretching on peak torque (PT) and the joint angle at PT during maximal, voluntary, eccentric isokinetic muscle actions of the leg extensors at 60 and 180 degrees x s(-1) for the stretched and unstretched limbs in women. Thirteen women (mean age +/- SD = 20.8 +/- 0.8 yr; weight +/- SD = 63.3 +/- 9.5 kg; height +/- SD = 165.9 +/- 7.9 cm) volunteered to perform separate maximal, voluntary, eccentric isokinetic muscle actions of the leg extensors with the dominant and nondominant limbs on a Cybex 6000 dynamometer at 60 and 180 degrees x s(-1). PT (Nm) and the joint angle at PT (degrees) were recorded by the dynamometer software. Following the initial isokinetic assessments, the dominant leg extensors were stretched (mean stretching time +/- SD = 21.2 +/- 2.0 minutes) using 1 unassisted and 3 assisted static stretching exercises. After the stretching (4.3 +/- 1.4 minutes), the isokinetic assessments were repeated. The statistical analyses indicated no changes (p > 0.05) from pre- to poststretching for PT or the joint angle at PT. These results indicated that static stretching did not affect PT or the joint angle at PT of the leg extensors during maximal, voluntary, eccentric isokinetic muscle actions at 60 and 180 degrees x s(-1) in the stretched or unstretched limbs in women. In conjunction with previous studies, these findings suggested that static stretching may affect torque production during concentric, but not eccentric, muscle actions.
PMID: 16686563 [PubMed - indexed for MEDLINE
http://www.acsm-msse.org/pt/re/msse/...195629!8091!-1
http://jap.physiology.org/cgi/conten...ract/86/4/1283
Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension.
Yamaguchi T, Ishii K, Yamanaka M, Yasuda K.
Laboratory of Human Performance and Fitness, Graduate School of Education, Hokkaido University, Sapporo, Japan. taichi@rakuno.ac.jp
The purpose of the present study was to clarify the effect of static stretching on muscular performance during concentric isotonic (dynamic constant external resistance [DCER]) muscle actions under various loads. Concentric DCER leg extension power outputs were assessed in 12 healthy male subjects after 2 types of pretreatment. The pretreatments included (a) static stretching treatment performing 6 types of static stretching on leg extensors (4 sets of 30 seconds each with 20-second rest periods; total duration 20 minutes) and (b) nonstretching treatment by resting for 20 minutes in a sitting position. Loads during assessment of the power output were set to 5, 30, and 60% of the maximum voluntary contractile (MVC) torque with isometric leg extension in each subject. The peak power output following the static stretching treatment was significantly (p < 0.05) lower than that following the nonstretching treatment under each load (5% MVC, 418.0 +/- 82.2 W vs. 466.2 +/- 89.5 W; 30% MVC, 506.4 +/- 82.8 W vs. 536.4 +/- 97.0 W; 60% MVC, 478.6 +/- 77.5 W vs. 523.8 +/- 97.8 W). The present study demonstrated that relatively extensive static stretching significantly reduces power output with concentric DCER muscle actions under various loads. Common power activities are carried out by DCER muscle actions under various loads. Therefore, the result of the present study suggests that relatively extensive static stretching decreases power performance.
PMID: 17194246 [PubMed - indexed for MEDLINE]
Duration of static stretching influences muscle force production in hamstring muscles.
Ogura Y, Miyahara Y, Naito H, Katamoto S, Aoki J.
Department of Exercise Physiology, School of Health and Sports Science, Juntendo University, Chiba, Japan. yuji-ogura@sakura.juntendo.ac.jp
The purpose of the present study was to investigate whether duration of static stretching could affect the maximal voluntary contraction (MVC).Volunteer male subjects (n = 10) underwent 2 different durations of static stretching of their hamstring muscles in the dominant leg: 30 and 60 seconds. No static stretching condition was used as a control condition. Before and after each stretching trial, hamstring flexibility was measured by a sit and reach test. MVC was then measured using the maximal effort of knee flexion. The hamstring flexibility was significantly increased by 30 and 60 seconds of static stretching (control: 0.5 +/- 1.1 cm; 30 seconds: 2.1 +/- 1.8 cm; 60 seconds: 3.0 +/- 1.6 cm); however, there was no significant difference between 30 and 60 seconds of static stretching conditions. The MVC was significantly lowered with 60 seconds of static stretching compared to the control and 30 seconds of the stretching conditions (control: 287.6 +/- 24.0 N; 30 seconds: 281.8 +/- 24.2 N; 60 seconds: 262.4 +/- 36.2 N). However, there was no significant difference between control and 30 seconds of static stretching conditions. Therefore, it was concluded that the short duration (30 seconds) of static stretching did not have a negative effect on the muscle force production.
PMID: 17685679 [PubMed - in process]
The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance.
Bradley PS, Olsen PD, Portas MD.
Sport and Exercise Group, University of Teesside, UK. paul.s.bradley@sunderland.ac.uk
The purpose of this study was to compare the acute effects of different modes of stretching on vertical jump performance. Eighteen male university students (age, 24.3 +/- 3.2 years; height, 181.5 +/- 11.4 cm; body mass, 78.1 +/- 6.4 kg; mean +/- SD) completed 4 different conditions in a randomized order, on different days, interspersed by a minimum of 72 hours of rest. Each session consisted of a standard 5-minute cycle warm-up, accompanied by one of the subsequent conditions: (a) control, (b) 10-minute static stretching, (c) 10-minute ballistic stretching, or (d) 10-minute proprioceptive neuromuscular facilitation (PNF) stretching. The subjects performed 3 trials of static and countermovement jumps prior to stretching and poststretching at 5, 15, 30, 45, and 60 minutes. Vertical jump height decreased after static and PNF stretching (4.0% and 5.1%, p < 0.05) and there was a smaller decrease after ballistic stretching (2.7%, p > 0.05). However, jumping performance had fully recovered 15 minutes after all stretching conditions. In conclusion, vertical jump performance is diminished for 15 minutes if performed after static or PNF stretching, whereas ballistic stretching has little effect on jumping performance. Consequently, PNF or static stretching should not be performed immediately prior to an explosive athletic movement.
PMID: 17313299 [PubMed - indexed for MEDLINE]
An acute bout of static stretching: effects on force and jumping performance.
Power K, Behm D, Cahill F, Carroll M, Young W.
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Canada.
INTRODUCTION/PURPOSE: The objectives of this study were to examine whether a static stretching (SS) routine decreased isometric force, muscle activation, and jump power while improving range of motion (ROM). Second, the study attempted to compare the duration of the dependent variable changes with the duration of the change in ROM. METHODS: Twelve participants were tested pre- and post- (POST, 30, 60, 90, and 120 min) SS of the quadriceps and plantar flexors (PF) or a similar period of no stretch (control). Measurements during isometric contractions included maximal voluntary force (MVC), evoked contractile properties (peak twitch and tetanus), surface integrated electromyographic (iEMG) activity of the agonist and antagonistic muscle groups, and muscle inactivation as measured by the interpolated twitch technique (ITT). Vertical jump (VJ) measurements included unilateral concentric-only (no countermovement) jump height as well as drop jump height and contact time. ROM associated with seated hip flexion, prone hip extension, and plantar flexion-dorsiflexion was also recorded. RESULTS: After SS, there were significant overall 9.5% and 5.4% decrements in the torque or force of the quadriceps for MVC and ITT, respectively. Force remained significantly decreased for 120 min (10.4%), paralleling significant percentage increases (6%) in sit and reach ROM (120 min). After SS, there were no significant changes in jump performance or PF measures. CONCLUSION: The parallel duration of changes in ROM and quadriceps isometric force might suggest an association between stretch-induced changes in muscle compliance and isometric force output.
PMID: 15292748 [PubMed - indexed for MEDLINE
Dynamic vs. static-stretching warm up: the effect on power and agility performance.
McMillian DJ, Moore JH, Hatler BS, Taylor DC.
United States Military Academy, West Point, USA. danny.mcmillian@us.army.mil
The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18-24 years). On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). The 3 warm up protocols lasted 10 minutes each and were counterbalanced to avoid carryover effects. After 1-2 minutes of recovery, subjects performed 3 tests of power or agility. The order of the performance tests (T-shuttle run, underhand medicine ball throw for distance, and 5-step jump) also was counterbalanced. Repeated measures analysis of variance revealed better performance scores after the DWU for all 3 performance tests (p < 0.01), relative to the SWU and NWU. There were no significant differences between the SWU and NWU for the medicine ball throw and the T-shuttle run, but the SWU was associated with better scores on the 5-step jump (p < 0.01). Because the results of this study indicate a relative performance enhancement with the DWU, the utility of warm up routines that use static stretching as a stand-alone activity should be reassessed.
PMID: 16937960 [PubMed - indexed for MEDLINE]
Acute effects of different warm-up protocols with and without a
weighted vest on jumping performance in athletic women.
Thompsen AG, Kackley T, Palumbo MA, Faigenbaum AD.
Department of Exercise Science and Physical Education, University of Massachusetts, Boston 02125, USA.
The purpose of this study was to examine the acute effects of 3 different warm-up protocols with and without a weighted vest on vertical jump (VJ) and long jump (LJ) performance in athletic women. Sixteen subjects (19.7 +/- 1.4 years, 67.0 +/- 10.7 kg, 165.7 +/- 11.4 cm) participated in 3 testing sessions in random order on 3 nonconsecutive days. Prior to the testing of the VJ and LJ, the subjects performed 1 of the following 10-minute warm-up protocols: (a) low- to moderate-intensity stationary cycling followed by 4 lower-body static stretches (SS) (3 x 20 seconds); (b) 12 moderate- to high-intensity dynamic exercises (DY); and (c) the same 12 dynamic exercises with a weighted vest (10% of body mass) worn for the last 4 exercises (DYV). Analysis of the data revealed that VJ performance was significantly greater (p < 0.05) following DYV (43.9 +/- 6.7 cm) and DY (43.6 +/- 6.5 cm) as compared to SS (41.7 +/- 6.0 cm). Long jump performance was significantly greater (p < 0.05) following DYV (186.8 +/- 19.5 cm) as compared to DY (182.2 +/- 19.1 cm), which in turn was significantly greater (p < 0.05) than performance following SS (177.2 +/- 18.8 cm). Warm-up protocols that include dynamic exercise may be a viable method of enhancing jumping performance in athletic women as compared to stationary cycling and static stretching. In addition, these data suggest that it may be desirable for athletic women to perform dynamic exercises with a weighted vest on some movements prior to the performance of the long jump.
PMID: 17313270 [PubMed - indexed for MEDLINE]
Effects of running, static stretching and practice jumps on explosive force production and jumping performance.
Young WB, Behm DG.
School of Human Movement and Sport Sciences, University of Ballarat, Ballarat, Victoria, Australia. w.young@ballarat.edu.au
AIM: The interaction between running, stretching and practice jumps during warm-up for jumping tests has not been investigated. The purpose of the present study was to compare the effects of running, static stretching of the leg extensors and practice jumps on explosive force production and jumping performance. METHODS: Sixteen volunteers (13 male and 3 female) participated in five different warm-ups in a randomised order prior to the performance of two jumping tests. The warm-ups were control, 4 min run, static stretch, run + stretch, and run + stretch + practice jumps. After a 2 min rest, a concentric jump and a drop jump were performed, which yielded 6 variables expressing fast force production and jumping performance of the leg extensor muscles (concentric jump height, peak force, rate of force developed, drop jump height, contact time and height/time). RESULTS: Generally the stretching warm-up produced the lowest values and the run or run + stretch + jumps warm-ups produced the highest values of explosive force production. There were no significant differences (p<0.05) between the control and run + stretch warm-ups, whereas the run yielded significantly better scores than the run + stretch warm-up for drop jump height (3.2%), concentric jump height (3.4%) and peak concentric force (2.7%) and rate of force developed (15.4%). CONCLUSION: The results indicated that submaximum running and practice jumps had a positive effect whereas static stretching had a negative influence on explosive force and jumping performance. It was suggested that an alternative for static stretching should be considered in warm-ups prior to power activities.
PMID: 12629458 [PubMed - indexed for MEDLINE]
A randomized trial of preexercise stretching for prevention of lower-limb injury.
Pope RP, Herbert RD, Kirwan JD, Graham BJ.
Physiotherapy Department, Kapooka Health Centre, New South Wales, Australia. Rodney.Pope.69210450@army.defence.gov.au
PURPOSE: This study investigated the effect of muscle stretching during warm-up on the risk of exercise-related injury. METHODS: 1538 male army recruits were randomly allocated to stretch or control groups. During the ensuing 12 wk of training, both groups performed active warm-up exercises before physical training sessions. In addition, the stretch group performed one 20-s static stretch under supervision for each of six major leg muscle groups during every warm-up. The control group did not stretch. RESULTS: 333 lower-limb injuries were recorded during the training period, including 214 soft-tissue injuries. There were 158 injuries in the stretch group and 175 in the control group. There was no significant effect of preexercise stretching on all-injuries risk (hazard ratio [HR] = 0.95, 95% CI 0.77-1.18), soft-tissue injury risk (HR = 0.83, 95% CI 0.63-1.09), or bone injury risk (HR = 1.22, 95% CI 0.86-1.76). Fitness (20-m progressive shuttle run test score), age, and enlistment date all significantly predicted injury risk (P < 0.01 for each), but height, weight, and body mass index did not. CONCLUSION: A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.
PMID: 10694106 [PubMed - indexed for MEDLINE]
Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature.
Shrier I.
Centre for Clinical Epidemiology and Community Studies, SMBD-Jewish General Hospital, Montreal, Quebec, Canada.
OBJECTIVE: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. DATA SOURCES AND SELECTION: MEDLINE was searched using MEDLINE subject headings (MeSH) and textwords for English- and French-language articles related to stretching and muscle injury. Additional references were reviewed from the bibliographies, and from citation searches on key articles. All articles related to stretching and injury or pathophysiology of muscle injury were reviewed. Clinical articles without a control group were excluded. RESULTS: Three (all prospective) of the four clinical articles that suggested stretching was beneficial included a cointervention of warm-up. The fourth study (cross-sectional) found stretching was associated with less groin/buttock problems in cyclists, but only in women. There were five studies suggesting no difference in injury rates between stretchers and nonstretchers (3 prospective, 2 cross-sectional) and three suggesting stretching was detrimental (all cross-sectional). The review of the basic science literature suggested five reasons why stretching before exercise would not prevent injuries. First, in animals, immobilization or heating-induced increases in muscle compliance cause tissues to rupture more easily. Second, stretching before exercise should have no effect for activities in which excessive muscle length is not an issue (e.g., jogging). Third, stretching won't affect muscle compliance during eccentric activity, when most strains are believed to occur. Fourth, stretching can produce damage at the cytoskeleton level. Fifth, stretching appears to mask muscle pain in humans. CONCLUSION: The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.
PMID: 10593217 [PubMed - indexed for MEDLINE]
Prevention of running injuries by warm-up, cool-down, and stretching exercises.
van Mechelen W, Hlobil H, Kemper HC, Voorn WJ, de Jongh HR.
Department of Health Science, Faculty of Human Movement Sciences, Vrije Universiteit, Amsterdam, The Netherlands.
The purpose of this study was to evaluate the effect of a health education intervention on running injuries. The intervention consisted of information on, and the subsequent performance of, standardized warm-up, cool-down, and stretching exercises. Four hundred twenty-one male recreational runners were matched for age, weekly running distance, and general knowledge of preventing sports injuries. They were randomly split into an intervention and a control group: 167 control and 159 intervention subjects participated throughout the study. During the 16-week study, both groups kept a daily diary on their running distance and time, and reported all injuries. In addition, the intervention group was asked to note compliance with the standardized program. At the end of the study period, knowledge and attitude were again measured. There were 23 injuries in the control group and 26 in the intervention group. Injury incidence for control and intervention subjects was 4.9 and 5.5 running injuries per 1000 hours, respectively. The intervention was not effective in reducing the number of running injuries; it proved significantly effective (P < 0.05) in improving specific knowledge of warm-up and cool-down techniques in the intervention group. This positive change can perhaps be regarded as a first step on the way to a change of behavior, which may eventually lead to a reduction of running injuries.
PMID: 8238713 [PubMed - indexed for MEDLINE
The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance.
Bradley PS, Olsen PD, Portas MD.
Sport and Exercise Group, University of Teesside, UK. paul.s.bradley@sunderland.ac.uk
The purpose of this study was to compare the acute effects of different modes of stretching on vertical jump performance. Eighteen male university students (age, 24.3 +/- 3.2 years; height, 181.5 +/- 11.4 cm; body mass, 78.1 +/- 6.4 kg; mean +/- SD) completed 4 different conditions in a randomized order, on different days, interspersed by a minimum of 72 hours of rest. Each session consisted of a standard 5-minute cycle warm-up, accompanied by one of the subsequent conditions: (a) control, (b) 10-minute static stretching, (c) 10-minute ballistic stretching, or (d) 10-minute proprioceptive neuromuscular facilitation (PNF) stretching. The subjects performed 3 trials of static and countermovement jumps prior to stretching and poststretching at 5, 15, 30, 45, and 60 minutes. Vertical jump height decreased after static and PNF stretching (4.0% and 5.1%, p < 0.05) and there was a smaller decrease after ballistic stretching (2.7%, p > 0.05). However, jumping performance had fully recovered 15 minutes after all stretching conditions. In conclusion, vertical jump performance is diminished for 15 minutes if performed after static or PNF stretching, whereas ballistic stretching has little effect on jumping performance. Consequently, PNF or static stretching should not be performed immediately prior to an explosive athletic movement.
PMID: 17313299 [PubMed - indexed for MEDLINE] צטט:
Effects of six warm-up protocols on sprint and jump performance.
Vetter RE.
Health, Physical Education, Recreation, and Dance Department, Northwest Missouri State University, Maryville, Missouri 64468, USA. rvetter@nwmissouri.edu
The purpose of this study was to compare the effects of 6 warm-up protocols, with and without stretches, on 2 different power maneuvers: a 30-m sprint run and a vertical countermovement jump (CJ). The 6 protocols were: (a) walk plus run (WR); (b) WR plus exercises including small jumps (EJ); (c) WR plus dynamic active stretch plus exercises with small jumps (DAEJ); (d) WR plus dynamic active stretch (DA); (e) WR plus static stretch plus exercises with small jumps (SSEJ); and (f) WR plus static stretch (SS). Twenty-six college-age men (n = 14) and women (n = 12) performed each of 6 randomly ordered exercise routines prior to randomly ordered sprint and vertical jump field tests; each routine and subsequent tests were performed on separate days. A 2 x 6 repeated measures analysis of variance revealed a significant overall linear trend (p < or = 0.05) with a general tendency toward reduction in jump height when examined in the following analysis entry order: WR, EJ, DAEJ, DA, SSEJ, and SS. The post hoc analysis pairwise comparisons showed the WR protocol produced higher jumps than did SS (p = 0.003 < or = 0.05), and DAEJ produced higher jumps than did SS (p = 0.009 < or = 0.05). There were no significant differences among the 6 protocols on sprint run performance (p > or = 0.05). No significant interaction occurred between gender and protocol. There were significant differences between men and women on CJ and sprint trials; as expected, in general men ran faster and jumped higher than the women did. The data indicate that a warm-up including static stretching may negatively impact jump performance, but not sprint time.
PMID: 17685698 [PubMed - in process
בקיצור אני יכול להמשיך אין סוף , אני מקווה שהנקודה הוהברה ואם אתה תשב קצת ותקרא במקום לקפוץ בראש תבין גם את משמעות העניין מאחורי מתיחות ולמה זה בעצם לא מועיל.
זה מיתוס נפוץ מאוד בקרב מתאמנים וגם מאמנים (שאת הדעה שלי על 90% מהמאמנים בארץ אני חושב שאתם יודעים כבר ואני מצטער על כך אבל הם לא אשמים אלא המוסד שמלמד אותם [האממ ויגנייט האממ ] ).
חחח תותח משה, רק תגיד משהו באיזה מצבים לא כדאי לעשות חימום ומתיחות לשרירים ?
יש סוג שרירים מסויים שאני לא אמור לחמם לפני עבודה עם משקולות במכון, חיטוב או מסה ?
חימום עושים על ידי הרמה של משקל קל יחסית לאותו פלג גוף בעיקר לשריר גדול (כי שריר קטן דינאמי בתרגילים לשריר גדול , כגון אם עושים תרגיל לחזה אז בד"כ היד אחורית תעבוד גם , אם עושים גב אז היד קידמית והכתף תעבוד גם ואם עושים רגליים אז התאומים יעבדו גם וכו')
אז אם נגיד לחיצת חזה זה התרגיל הראשון שלך , אני עושה 25% ממשקל העבודה 5-8 פעם ואז 50% מהמשקל עבודה שלך 5 פעם ואז 75% מהמשקל 3 פעם ואז 100% מהמשקל 2-3 פעם וזהו החזה מחומם , אם אתה עושה באותו האימון גם גב לדוגמא (באימון FBW לכל השרירים) , אז אני מחמם את הגב באות השיטה רק שאני מתחיל ישר מה 50% עובר ל75% ואז 100%.
זו שיטה אחת לחימום יש המון שיטות ככה אני אוהב לעבוד.
תודה רבהאני פעם עבדתי ככה רק שבסוף האימון הוספתי עבודה על משקל קל יחסית למשקל העבודה שלי ..
כמה סולם למעלה למטה, דווקא הלך לי די טוב אבל נראה לי שאני אנסה איך שאתה הצעת פה ולראות את ההתקדמות אצלי
נערך לאחרונה על ידי PunKilla; 26-06-2008 בשעה 00:13.
2 דברים יש לי להגיד
1 . מתיחות עוזרות למנוע פציעות והתכווצות של השריר , אחרי פעילות של השריר הוא מתכווץ ( צודק או לא ? ) , וכאשר השריר מכווץ והוא מקבל מכה / פועל עליו לחץ רב , הוא יכול להקרע או להתפס או גם יכול להקרע לך הגיד ( חס וחלילה ) , המתיחות מאריכות את השריר ומונעות כיווץ !
למשל ( דוגמא מהימים האחרונים ) , ביורו למשל , הייתה 2-3 פעמים הארכה , בגלל שהשחקנים נתנו פעילות אינטנסיבית השריר שלהם כרגע מכווץ , וברגע שיתחילו לשחק הם עלולים לקבל פציעה , לכן ברגע שהשופט שורק להארכה כל השחקנים נשכבים על הדשא וישר מתחילים במתיחות
2. מומלץ לפני הרמת משקולות לעשות מתיחות לשרירים נגדים שעליהם אתם הולכים לעבוד
קרא חוקים
בקשר ל2...
מתיחות לשרירים לא לכל שריר ...
ויש צורה מסויימת בהתאם לתרגילים שאתה הולך לעשות והתחשבות בשרירים המייצבים
מזה לא לכל שריר? הוא אמר שעושים רק לחזה כי כשאתה עובד על חזה כשריר ראשי אז הכתף והיד אחורית עובדות כשרירים משניים ולכן לא צריך לעשות גם חימום לכתף וליד אחורית.
ואני עם שליחטא פה, הייתי אחד השחיינים הטובים בארץ כשהייתי בן 10-11 (ואז נהפכתי לקציצה) והייתי שוחה מלא בווינטייג ומדבר עם מאמנים שם ולפני כל אימון ופני כל תחרות היינו עושים חימום!!! בהצחלה קופצים למים ושוחים 10 דקות ככה ואז עושים מתיחות. ותסתכל באולימפיאדה או בכל תחרות... כשקוראים בשמות של השחינים לפני כל מקצה, כולם, אבל כווווולם עושים מתיחות שם, למה זה? ובלי להעליב משה כי אני יודע שאתה מבין וכל זה, אבל נראה לי שלשחינים אולימפים ולמאמנים שלהם יש יותר ידע ממך...
יש להם ידע בתחום מסויים ...
אי אפשר לדעת הכל
במקרה של משה אני מאמין שהוא מבין על מה הוא מדבר
נווו אז אתה בעצם אומר שאני צודק, ואז אתה אומר שמשה צודק...
קיבלת מאמר על מה הוויכוח? או שאתה לא יודע לקרוא?
באמת מי נתן לו ליהיות מנהל?!
מתיחות לפני אימון חשובות מאוד למניעת פציעותת
הרשאות פרסום
