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Le stretching est il toujours d'actualité

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Le stretching est il toujours d'actualité

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  • DOWNLOAD THIS BOOKS INTO AVAILABLE FORMAT (2019 Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download Full EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download Full doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THIS can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THIS is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBooks .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, Cookbooks, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, Ebooks, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THIS Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THIS the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THIS Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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Le stretching est il toujours d'actualité

  1. 1. Le stretching est il toujours d’actualité? Dr G. LEVAVASSEUR Institut régional de médecine du sport
  2. 2. Introduction Vient des USA 1983 Bénéfices supposés: – Sur la préparation musculaire à l’effort – Prévention des blessures – Faciliter la récupération – Améliorer la souplesse musculaire
  3. 3. Quelques bases Différencier – étirement actif : association contraction musculaire dynamique et étirement, plutôt en échauffement – étirement passif: après l’effort, restaure les capacités élastiques du muscle, adopter la posture progressivement puis accentuer la tension
  4. 4. Qu’est ce que l’on étire ? Les muscles – Composés de fibres musculaires (actine et myosine) , de cloisons et d’enveloppe – Fuseaux neuromusculaires qui contrôlent la contraction (sensible à l’étirement) – Boucle réflexe avec muscles agonistes antagonistes Étirement doit être progressif pour ne pas provoquer de contraction du muscle antagoniste
  5. 5. Qu’est ce que l’on étire ? Capsule articulaire Les tendons – contiennent des récepteurs sensible à l’étirement ( se contractent si étirement avec saccade)
  6. 6. PRINCIPALES ACTIONS DES ETIREMENTS : Programmation neuro musculaire. Equilibration du tonus musculaire. Actions sur les tensions parasites. Action sur le temps de réaction. Action sur la puissance de la contraction.
  7. 7. Actions (suite) : Action thermique. Action sur la visco élasticité. Prévention des accidents musculaires. Action sur la récupération. Action sur le mental.
  8. 8. Avant l’effort Échauffement – Étirements provoquent tensions bloquant flux sanguin – Relâchement augmente l’apport sanguin Production de force etou vitesse – Étirements réduisent mouvements de vitesse des muscles et de force explosive pour sauts verticaux – Sprint moins performants si étirements effectués (pas d’action si endurance)
  9. 9. Prévention des blessures musculaires – Pas démontrée – Étirements passifs entraînent tensions importantes (équivalent entraînement force)
  10. 10. Effets à long terme Récupération ( améliorer apport sanguin, pompe) – Étirements statiques compromettent la vascularisation en post effort, augmentent les microtraumatismes dus à l’effort – Pas d’étirements sur des muscles courbatus – Préférer enchaînements de contracté relâché doux Amplitudes articulaires Prévention lésion surcharge de l’appareil locomoteur – pour sports à prédominance excentrique (basket, tennis), non chez les cyclistes
  11. 11. Principes généraux : On n’étire pas un muscle froid. Pas de temps de ressort. Point fixe pour éviter les compensations. Indolore , ne doit pas faire mal ! Les faire au calme (concentration + respiration) et au propre. Notion de progressivité.
  12. 12. En pratique Échauffement Basée essentiellement sur l’étirement des chaînes musculaires. C’est plus une recherche de préparation du muscle à l’effort qu’un gain d’amplitude. – Pas d’E pour sports de force, vitesse, explosivité – Jouer sur mouvements naturels exagérés et course et sauts d’intensité moyenne+++
  13. 13. En pratique Récupération Basée sur des étirements beaucoup plus spécifiques et centrés sur chaque groupe musculaire. – Oui sans forcer pour améliorer l’amplitude et surtout infra douloureux sur Q, IJ, ADD, T – Penser hydratation, sucres lents +++ – Surélévation membres inférieurs – Mobilisation articulaire, électrostimulation – Attention aux massages post effort séances spécifiques d’étirements?
  14. 14. Remarque pour le jeune joueur : En général mieux vaut un joueur souple et moins fort qu’un joueur raide et fort ! Il faut donc insister sur la souplesse puis sur le gain de force. Les étirements doivent faire partie intégrante d’une séance qu’elle soit physique ou tennistique.
  15. 15. CONCLUSION : Les étirements même s’ils sont de plus en plus décriés doivent faire partie d’un entrainement adapté mais ils ne peuvent pas à eux seuls tous solutionner !!!!!!

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