STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Is self myofascial release an effective preexercise and recovery strategy?Fernando Farias
Sports participation in youth is on the rise (35). In addi-
tion, paradigms in preventive health care are shifting focus
to the benefits of exercise in the aging population, leading
to exercise prescriptions for a previously sedentary group
(14,23,36). As more individuals become active, the number
of exercise-related injuries and conditions such as delayed-
onset muscle soreness (DOMS) is likely increasing (10).
DOMS can limit physical activity or result in pain that de-
ters individuals from continuing their exercise regimen (10).
Whether the athlete is young or old, novice or elite, regular
and/or strenuous exercise can result in DOMS and forma-
tion of fibrous tissue adhesions, leading to decreased range
of motion (ROM) (4,10,15).
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Perfor...Fernando Farias
Foam rolling may help reduce delayed-onset muscle soreness (DOMS) and enhance recovery of athletic performance after intense exercise. The study examined the effects of foam rolling on pressure-pain threshold, sprint speed, power, change-of-direction speed, and strength-endurance in 8 men after a back squat protocol designed to induce DOMS. Participants either did not foam roll or foam rolled major muscle groups immediately and 24 and 48 hours post-exercise. Foam rolling substantially reduced quadriceps muscle tenderness and largely improved sprint speed, power, and strength-endurance in the days following exercise compared to not foam rolling.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Is self myofascial release an effective preexercise and recovery strategy?Fernando Farias
Sports participation in youth is on the rise (35). In addi-
tion, paradigms in preventive health care are shifting focus
to the benefits of exercise in the aging population, leading
to exercise prescriptions for a previously sedentary group
(14,23,36). As more individuals become active, the number
of exercise-related injuries and conditions such as delayed-
onset muscle soreness (DOMS) is likely increasing (10).
DOMS can limit physical activity or result in pain that de-
ters individuals from continuing their exercise regimen (10).
Whether the athlete is young or old, novice or elite, regular
and/or strenuous exercise can result in DOMS and forma-
tion of fibrous tissue adhesions, leading to decreased range
of motion (ROM) (4,10,15).
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Perfor...Fernando Farias
Foam rolling may help reduce delayed-onset muscle soreness (DOMS) and enhance recovery of athletic performance after intense exercise. The study examined the effects of foam rolling on pressure-pain threshold, sprint speed, power, change-of-direction speed, and strength-endurance in 8 men after a back squat protocol designed to induce DOMS. Participants either did not foam roll or foam rolled major muscle groups immediately and 24 and 48 hours post-exercise. Foam rolling substantially reduced quadriceps muscle tenderness and largely improved sprint speed, power, and strength-endurance in the days following exercise compared to not foam rolling.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static...ijtsrd
Background: Flexibility is an important physiological component of physical fitness and reduced flexibility can cause inefficiency in the workplace and is also a risk factor for low back pain. Increasing hamstring flexibility was reported to be an effective method for increasing hamstring muscle performance.Objective: To compare the effects of modified hold-relax proprioceptive neuromuscular facilitation stretching technique and static stretching on flexibility of hamstring muscle.Materials and Methods: In this comparative study 60 subjects were selected by convenience sampling and research design was comparative and experiment in nature. Subjects were selected on the basis of inclusion criteria. Subjects were divided into two groups, group A and group B allocating alternate subjects to group A and group B, 30 in each group. Group A was treated with Proprioceptive Neuromuscular Facilitation with cryotherapy and Group B was treated with Static Stretching with cryotherapy. Baseline assessment was taken on pre stretch, post stretch and after 24 hours using Active Knee Extension test and Modified back saver sit and reach test.Results: Both the groups showed significant improvement in hamstring flexibility. (p0.05).Conclusion: Thus we concluded that the Proprioceptive Neuromuscular Facilitation Stretching Technique and Static Stretching both are effective to improve flexibility of hamstring muscle and clinically both the interventions are equally effective. Tanu Kapila | Dilpreet Kaur | Jaspinder Kaur"To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static Stretching on Flexibility of Hamstring Muscle: A Comparative Study" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-1 | Issue-5 , August 2017, URL: http://www.ijtsrd.com/papers/ijtsrd2266.pdf http://www.ijtsrd.com/other-scientific-research-area/other/2266/to-compare-the-effect-of-proprioceptive-neuromuscular-facilitation-and-static-stretching-on-flexibility-of-hamstring-muscle-a-comparative-study/tanu-kapila
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
This document provides a position stand on the use of instability training for core musculature. It defines the core as the axial skeleton and attached soft tissues. Core stability relies on appropriate muscle activation and intra-abdominal pressure, with abdominal bracing shown to be more effective than hollowing. While instability training can increase muscle activation, it can decrease force, power, velocity and range of motion. The position is that instability training has a role within periodized programs for variety, rehabilitation, and non-athletes but is not recommended as the primary training mode for athletes due to its negative effects on performance factors.
Clinical relevance of foam rolling on hip extension angle in a functional lun...Jennifer Bushell
This document contains 7 queries from editors for the authors to address in a manuscript on the clinical relevance of foam rolling on hip extension angle in a functional lunge position. The queries request clarification on keywords, heading levels, subject details, citations, references, and city/publisher information. The authors are asked to check and amend these sections as needed to adhere to journal style.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
DETRAINING IN RELATION TO SKELETAL MUSCLE Dzevad Saric
Detraining occurs when there is a reduction or cessation of training, leading to partial or complete loss of physiological and performance adaptations. Periods of detraining are common for athletes during injuries or holidays. Muscle atrophy is characterized by a decrease in muscle mass and occurs due to inhibition of protein synthesis during inactivity. The degree of atrophy depends on the length of inactivity. While short detraining periods under 2 weeks may not affect muscle fibers, longer periods can decrease fiber size, especially in fast-twitch fibers. Maintaining some exercise during injury can help limit muscle atrophy.
- Active or free exercise refers to voluntary movements performed without external resistance beyond gravity.
- Free exercises are classified as localized exercises targeting specific joints or muscle groups or general exercises involving many joints and muscles.
- The main benefits of free exercises include maintaining joint mobility, muscle power and tone, improving neuromuscular coordination, building confidence, and encouraging circulatory and respiratory cooperation. When performed correctly, free exercises can help rehabilitate muscles without external assistance.
Youth Sports Injury Day: The Science of Warm-UpsaamcEvents
Muscle injuries represent over 30% of athletic injuries. Warming up, stretching, and strengthening are widely accepted ways to prevent muscular injuries. Research offers differing views on the effectiveness of warm-up and stretching protocols. Dynamic warm-ups involving moderate intensity exercise are most beneficial for preventing injuries in high-intensity sports like football and basketball. Static stretching held for 20-30 seconds can increase flexibility for up to 24 hours. Sports-specific strengthening at least twice per week with progressive overload best supports athletic performance goals.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
Delayed-Onset Muscle Soreness Alters the Response to Postural PerturbationsNosrat hedayatpour
The purpose of this study was to assess the EMG activity
of knee muscles during destabilizing perturbations performed
before, immediately after, and 24 and 48 h after eccentric
exercise.
Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
The document discusses mechanisms of therapeutic exercise progression based on scientific evidence from cellular physiology research. It identifies three components of recovery-centered training: mechanical, neuro-musculoskeletal, and cardiovascular systems. Optimal therapeutic exercise requires applying principles of mechanical loading strategies and tissue-specific progressions based on symptomatic, mechanical, and functional responses to achieve desired cellular and tissue adaptations.
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
This document provides an overview of therapeutic exercise and its impact on physical function. It defines therapeutic exercise as planned bodily movements, postures, or physical activities intended to remediate or prevent impairments, improve physical function, prevent health risks, and optimize overall health. It discusses components of physical function like balance, coordination, flexibility, and muscle performance. It also covers models of disablement including the Nagi model, ICIDH model, and ICF model. Finally, it discusses common physical impairments, risk factors for disability, and types of prevention through rehabilitation.
This document discusses different types of stretching exercises. It defines stretching as flexing or stretching muscles to improve elasticity and range of motion. There are dynamic stretches like controlled swinging motions and static stretches where a muscle is held at its farthest point. PNF stretching is the fastest way to improve flexibility and involves isometric contractions of muscles during stretching to relax and further stretch muscles. Different PNF techniques like hold-relax involve isometric contractions followed by passive stretching to improve range of motion. The document cautions that certain techniques like ballistic stretching or advanced PNF methods should only be done by trained athletes due to injury risks.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static...ijtsrd
Background: Flexibility is an important physiological component of physical fitness and reduced flexibility can cause inefficiency in the workplace and is also a risk factor for low back pain. Increasing hamstring flexibility was reported to be an effective method for increasing hamstring muscle performance.Objective: To compare the effects of modified hold-relax proprioceptive neuromuscular facilitation stretching technique and static stretching on flexibility of hamstring muscle.Materials and Methods: In this comparative study 60 subjects were selected by convenience sampling and research design was comparative and experiment in nature. Subjects were selected on the basis of inclusion criteria. Subjects were divided into two groups, group A and group B allocating alternate subjects to group A and group B, 30 in each group. Group A was treated with Proprioceptive Neuromuscular Facilitation with cryotherapy and Group B was treated with Static Stretching with cryotherapy. Baseline assessment was taken on pre stretch, post stretch and after 24 hours using Active Knee Extension test and Modified back saver sit and reach test.Results: Both the groups showed significant improvement in hamstring flexibility. (p0.05).Conclusion: Thus we concluded that the Proprioceptive Neuromuscular Facilitation Stretching Technique and Static Stretching both are effective to improve flexibility of hamstring muscle and clinically both the interventions are equally effective. Tanu Kapila | Dilpreet Kaur | Jaspinder Kaur"To Compare The Effect Of Proprioceptive Neuromuscular Facilitation and Static Stretching on Flexibility of Hamstring Muscle: A Comparative Study" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-1 | Issue-5 , August 2017, URL: http://www.ijtsrd.com/papers/ijtsrd2266.pdf http://www.ijtsrd.com/other-scientific-research-area/other/2266/to-compare-the-effect-of-proprioceptive-neuromuscular-facilitation-and-static-stretching-on-flexibility-of-hamstring-muscle-a-comparative-study/tanu-kapila
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
This document provides a position stand on the use of instability training for core musculature. It defines the core as the axial skeleton and attached soft tissues. Core stability relies on appropriate muscle activation and intra-abdominal pressure, with abdominal bracing shown to be more effective than hollowing. While instability training can increase muscle activation, it can decrease force, power, velocity and range of motion. The position is that instability training has a role within periodized programs for variety, rehabilitation, and non-athletes but is not recommended as the primary training mode for athletes due to its negative effects on performance factors.
Clinical relevance of foam rolling on hip extension angle in a functional lun...Jennifer Bushell
This document contains 7 queries from editors for the authors to address in a manuscript on the clinical relevance of foam rolling on hip extension angle in a functional lunge position. The queries request clarification on keywords, heading levels, subject details, citations, references, and city/publisher information. The authors are asked to check and amend these sections as needed to adhere to journal style.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
DETRAINING IN RELATION TO SKELETAL MUSCLE Dzevad Saric
Detraining occurs when there is a reduction or cessation of training, leading to partial or complete loss of physiological and performance adaptations. Periods of detraining are common for athletes during injuries or holidays. Muscle atrophy is characterized by a decrease in muscle mass and occurs due to inhibition of protein synthesis during inactivity. The degree of atrophy depends on the length of inactivity. While short detraining periods under 2 weeks may not affect muscle fibers, longer periods can decrease fiber size, especially in fast-twitch fibers. Maintaining some exercise during injury can help limit muscle atrophy.
- Active or free exercise refers to voluntary movements performed without external resistance beyond gravity.
- Free exercises are classified as localized exercises targeting specific joints or muscle groups or general exercises involving many joints and muscles.
- The main benefits of free exercises include maintaining joint mobility, muscle power and tone, improving neuromuscular coordination, building confidence, and encouraging circulatory and respiratory cooperation. When performed correctly, free exercises can help rehabilitate muscles without external assistance.
Youth Sports Injury Day: The Science of Warm-UpsaamcEvents
Muscle injuries represent over 30% of athletic injuries. Warming up, stretching, and strengthening are widely accepted ways to prevent muscular injuries. Research offers differing views on the effectiveness of warm-up and stretching protocols. Dynamic warm-ups involving moderate intensity exercise are most beneficial for preventing injuries in high-intensity sports like football and basketball. Static stretching held for 20-30 seconds can increase flexibility for up to 24 hours. Sports-specific strengthening at least twice per week with progressive overload best supports athletic performance goals.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
Delayed-Onset Muscle Soreness Alters the Response to Postural PerturbationsNosrat hedayatpour
The purpose of this study was to assess the EMG activity
of knee muscles during destabilizing perturbations performed
before, immediately after, and 24 and 48 h after eccentric
exercise.
Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
The document discusses mechanisms of therapeutic exercise progression based on scientific evidence from cellular physiology research. It identifies three components of recovery-centered training: mechanical, neuro-musculoskeletal, and cardiovascular systems. Optimal therapeutic exercise requires applying principles of mechanical loading strategies and tissue-specific progressions based on symptomatic, mechanical, and functional responses to achieve desired cellular and tissue adaptations.
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
This document provides an overview of therapeutic exercise and its impact on physical function. It defines therapeutic exercise as planned bodily movements, postures, or physical activities intended to remediate or prevent impairments, improve physical function, prevent health risks, and optimize overall health. It discusses components of physical function like balance, coordination, flexibility, and muscle performance. It also covers models of disablement including the Nagi model, ICIDH model, and ICF model. Finally, it discusses common physical impairments, risk factors for disability, and types of prevention through rehabilitation.
This document discusses different types of stretching exercises. It defines stretching as flexing or stretching muscles to improve elasticity and range of motion. There are dynamic stretches like controlled swinging motions and static stretches where a muscle is held at its farthest point. PNF stretching is the fastest way to improve flexibility and involves isometric contractions of muscles during stretching to relax and further stretch muscles. Different PNF techniques like hold-relax involve isometric contractions followed by passive stretching to improve range of motion. The document cautions that certain techniques like ballistic stretching or advanced PNF methods should only be done by trained athletes due to injury risks.
Stretching involves applying a low-intensity force to soft tissues like muscles and tendons to improve flexibility and range of motion. It is used to treat hypomobility or restricted movement caused by factors like injury, immobilization, poor posture, or muscle imbalances. Effective stretching follows principles like applying a slow, sustained force for 20-30 seconds while stabilizing the area and aligning the body properly. It is generally recommended to stretch major muscle groups 3 times per week.
Musclar force regulation fram work and joints of the bodyPravinRaj54
This document discusses muscular force regulation in the body's framework and joints. It outlines the main types of forces - tension, compression, bending, shear, unloaded, and torsion. Healthy tissues can resist changes to their structure from these forces, but injured or weakened tissues may not. The ability of connective tissues to accept and disperse loads is important for rehabilitation. Forces can be internal, produced by muscles and connective tissues, or external, from gravity or loads. Muscles apply torques to joints through their moment arms. Muscles interact with joints by applying forces that cause torques and rotation. Muscles can be activated isometrically, concentrically, or eccentrically to produce pulling forces.
Stretching involves elongating soft tissues to improve flexibility. The stretch reflex causes muscles to contract in response to stretching. Reciprocal inhibition allows relaxation of muscles on one side of a joint for contraction on the other side. Stretching is indicated to improve range of motion limited by tight tissues, as part of a fitness program, and to reduce muscle soreness. Proper alignment, stabilization, intensity, duration, speed, frequency, and mode are principles of effective stretching.
This document discusses active movement and resisted exercise. It defines active movement as voluntary movement performed using one's own strength. Resisted exercise involves applying an external force in opposition to muscular contraction to increase tension and develop muscle power and endurance. The document outlines various techniques for resisted exercise, including proper positioning, stabilization, applying traction, and using the correct resisting force matched to the individual's ability. It recommends low resistance with high repetitions to develop endurance and high resistance with low repetitions to build power and muscle size.
The document defines various terms related to resistance exercise such as resisted exercise, strength, power, endurance, isometric muscle work, isotonic muscle work, and types of muscle contractions. It describes the principles of resistance exercise including overload, SAID, reversibility, and individual variability. It discusses ranges of muscle work, group actions of muscles, and indications for resistance exercise. Overall, the document provides an overview of key concepts in resistance training.
Strengthening in upper motor neuron lesions is an important part of rehabilitation of the neurological disorders. Your understanding of strengthening in UMN lesions will be clarified by this presentation, which explains how strengthening in musculoskeletal and neurological illnesses differs.
This document reviews core stability training and its applications to sports conditioning programs. It defines core stability as the capacity of the stabilizing system to maintain the spine in a neutral position. Core stability training exercises have been modified from traditional resistance training by performing exercises on unstable surfaces, in a standing position, with free weights, and unilaterally. While core stability training is popular, there is little research demonstrating its benefits for healthy athletes. The document recommends prescription of core exercises should vary based on training phase and the athlete's health, focusing on free weight exercises on stable surfaces to develop core strength and power for in-season training, and exercises like Swiss ball exercises for core endurance in the off-season.
RESISTANCE EXERCISE FOR MUSCLE IMPAIRED PERFORMANCEAqsa Mushtaq
The document discusses muscle performance and resistance training. It defines resistance training and notes it involves controlled muscle contractions against an external force. The key elements of muscle performance are strength, power, and endurance. Resistance training can enhance muscle performance in these areas and provide functional benefits like improved balance and physical performance. The principles of overload and specificity are also summarized.
The document discusses the application of statics principles to analyze forces in the human body, using the elbow joint as an example. It describes the bones and muscles that make up the elbow joint. It then presents a mechanical model of the forearm, showing the forces acting on it - the tension in the biceps muscle, the weight of the forearm and object in the hand, and the reaction force at the elbow joint. The example problem sets up the free body diagram and defines the known forces and distances to enable solving for the unknown muscle and joint reaction forces using static equilibrium equations.
199 Flexibility LEARNING OBJECTIVES After comp.docxaulasnilda
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
O
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T
E
R
,
C
E
D
R
I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint ...
199 Flexibility LEARNING OBJECTIVES After comp.docxherminaprocter
199
Flexibility
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Identify and explain several misconceptions about flexibility.
▶ List the health benefits of flexibility and stretching.
▶ Describe the various methods of stretching and their advantages
and disadvantages.
▶ Determine the amount of exercise necessary to improve flexibility, explain the FIT
formulas for the different types of stretching, and describe factors in the “do and
don’t list for stretching.”
▶ Describe a variety of flexibility-based activities for improving flexibility and some
of the advantages and disadvantages of each.
▶ Identify some of the
guidelines for safe and
effective stretching.
▶ Describe several self-
assessments for flexibility,
select the self-assessments
that help you identify
personal needs, and plan
(and self-monitor) a personal
flexibility exercise program.
C
o
n
c
e
p
t 1
0
• Regular stretching exercises promote flexibility,
a component of fitness that permits freedom of
movement, contributes to ease and economy of
muscular effort, allows for successful performance in
certain activities, and provides less susceptibility to
some types of injuries or musculoskeletal problems.
cor22568_ch10_199-224.indd 199 17/08/12 9:24 PM
F
O
S
T
E
R
,
C
E
D
R
I
C
1
6
9
2
T
S
200 Section 3 ▶ The Physical Activity Pyramid
is described by the arc through which a joint moves and is
typically measured in degrees using a tool called a goni-
ometer. The direction of movement at a specific joint is
determined by the shapes of the bony surfaces that are in
contact. Certain types of joints allow for greater move-
ment than others. In fact, flexibility is highly joint spe-
cific. An individual may demonstrate optimal flexibility
in one region of the body but not in others. For example,
a person may have good flexibility of the spine, hips, and
legs in order to reach down and touch the toes, but is
unable to clasp both hands behind the back due to stiff-
ness of the shoulder joints.
Medical professionals use a specific vocabulary to
describe the movement of joints. Figure 1 illustrates some
of these movement terms as they relate to hip, knee, or
ankle motion. Similar terms are applied in describing
movement of the spine and upper body. Note that the
same terms (such as flexion/extension ) can be applied to dif-
ferent joints, while other terms (such as dorsiflexion/plantar
flexion ) are unique to a specific joint such as the ankle.
The shape, size, and orientation of a joint greatly
influence the amount of motion available. The
circular surface of the ball-and-socket joint of the hip,
for example, allows for considerable mobility, includ-
ing movement to the side (adduction and abduction),
forward and backward (flexion and extension), and in
F
lexibility refers to the amount of motion that is
possible at a given joint.
Stretching involves applying tension to muscles and connective tissues to increase flexibility and range of motion. There are several types of stretching including static, cyclic, ballistic, PNF, and mechanical. The key factors in stretching are proper alignment, stabilization, low intensity, and long duration to minimize muscle resistance and maximize tissue elongation. Stretching can be done manually, through self-stretching exercises, or using mechanical devices.
Flexibility training techniques aim to increase range of motion and prevent injury. Static stretching, both passive and active, involves holding a stretched position for 20 seconds and can aid recovery. Dynamic stretching uses controlled movements to warm up. PNF stretching combines isometric contractions and relaxations to further increase range of motion beyond what static stretching allows. Examples of PNF techniques are contract-relax and contract-relax-antagonist-contract.
This document discusses muscle energy technique (MET), a manual therapy procedure that involves voluntary muscle contraction against resistance applied by a therapist. It describes the types of muscle contractions involved - isotonic, eccentric, concentric, and isometric. MET uses post-isometric relaxation and reciprocal inhibition to facilitate muscle lengthening. Indications for MET include acute muscle spasm and restricted joints, while contraindications are acute injuries and unstable joints. Benefits of MET include restoring normal muscle tone, strengthening weak muscles, and improved joint mobility. Guidelines are provided for safely applying light contractions over multiple repetitions.
This document discusses muscle energy technique (MET), a manual therapy that uses precisely controlled voluntary muscle contractions against resistance applied by a therapist. It describes the types of muscle contractions used in MET, including isotonic, eccentric, concentric, and isometric contractions. MET can utilize post-isometric relaxation or reciprocal inhibition to lengthen or relax muscles. The document provides examples of procedures and discusses indications like acute muscle spasm or restricted joints, as well as contraindications like fractures or unstable joints. Potential benefits of MET include restoring normal muscle tone, strengthening weak muscles, and improving joint mobility.
There are four main types of flexibility training: dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Dynamic stretching uses controlled movement to stretch muscles and is well-suited for sports like dancing. Static stretching slowly stretches muscles to the point of discomfort and holds for 10-30 seconds. Ballistic stretching uses bouncing motions and can cause injury if done incorrectly. PNF stretching combines passive stretching with isometric contractions and is usually done with a partner. Regular flexibility training 2-5 days per week can improve flexibility within a few weeks.
Similar to Stretching and its effects on recovery (20)
Este documento apresenta um programa de exercícios dividido em 3 fases para fortalecimento do core e estabilidade do tronco. A primeira fase inclui exercícios estáticos em diferentes posições como prancha dorsal, lateral e ventral. A segunda fase adiciona variações como uso de bolas medicinais para aumentar a dificuldade. A terceira fase foca em exercícios dinâmicos e excêntricos como rolos laterais e flexões de quadril negativas.
A universalidade das Regras do Jogo significa que o jogo é essencialmente o
mesmo em todas as partes do mundo e em todos os níveis. Bem como promover um
ambiente justo e seguro para a sua prática, as Regras também devem promover a
participação e a diversão.
O jogo deve ser jogado e arbitrado da mesma maneira em todos os campos de
futebol pelo mundo, desde a final da Copa do Mundo FIFA™ até um jogo em um
vilarejo remoto. No entanto, as características locais de cada país devem determinar
a duração da partida, quantas pessoas podem participar e como algumas atitudes
inapropriadas devem ser punidas.
To examine the acute effects of generic (Running Drills, RD) and specific (Small-
Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male
soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61
years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for
maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external-
load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate
concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’
internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized
treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load
and BLc (large and small, respectively). During SSGs players covered more distance with
high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large)
in RD than in SSG. The production mode exerted a moderate effect on BLc while the
maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion:
The results of this study showed the superiority of generic over specific drills in inducing
LSA related physiological responses. In this regard production RD showed the higher post-
exercise BLc. Interestingly, individual peak blood-lactate responses were found after the
NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical
physiological diversity among the generic and specific LSA drills here considered, enable
fitness trainers to modulate prescription of RD and SSG drills for LSA according to training
schedule.
A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
Capacidade manter as ações de jogo em alto
padrão de execução durante 90 minutos. É
muito importante no segundo tempo que é
onde ocorre o maior número de gols e
normalmente se decidem as partidas.
A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Training Load and Fatigue Marker Associations with Injury and IllnessFernando Farias
This paper provides a comprehensive review of the litera-
ture that has reported the monitoring of longitudinal
training load and fatigue and its relationship with injury
and illness. The current findings highlight disparity in the
terms used to define training load, fatigue, injury and ill-
ness, as well as a lack of investigation of fatigue and
training load interactions. Key stages of training and
competition where the athlete is at an increased risk of
injury/illness risk were identified. These included periods
of training load intensification, accumulation of training
load and acute change in load. Modifying training load
during these periods may help reduce the potential for
injury and illness.
Actualmente la capacidad de repetir sprints es considerada fundamental en el rendimiento del fútbol por
parecerse al patrón de movimiento que se da en el mismo. De esta manera su entrenamiento resulta fundamental
en cualquier planificación. Así, se deben trabajar aquellos aspectos que la limitan para poder acceder a un mayor
rendimiento. Una vez conocido esto se debería elegir la forma en la que se quiere entrenar, teniendo para ello
métodos analíticos (interválico, intermitente) y contextualizados (espacios reducidos). Por último, se proponen
una series de variables de entrenamiento para el trabajo de repetir sprints, orientándolo no solo al aspecto físico,
sino también al técnico, táctico y psicológico, conformando, por tanto, un entrenamiento integrado en el fútbol.
Maximal sprinting speed of elite soccer playersFernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games.
Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of RecoveryFernando Farias
This document discusses post-match fatigue in soccer players and the time course of recovery. It finds that a soccer match leads to fatigue due to dehydration, glycogen depletion, muscle damage, and mental fatigue. The magnitude of fatigue depends on intrinsic player factors and the match itself. Recovery of physical performance, cognitive function, and biochemical markers takes approximately 3 days, though individual markers may recover at different rates. Managing rehydration, glycogen restoration, and muscle damage response is important for optimal recovery when matches are spaced close together.
Sprint running acceleration is a key feature of physical performance in team sports, and recent
literature shows that the ability to generate large magnitudes of horizontal ground reaction force
and mechanical effectiveness of force application are paramount. We tested the hypothesis that
very-heavy loaded sled sprint training would induce an improvement in horizontal force
production, via an increased effectiveness of application. Training-induced changes in sprint
performance and mechanical outputs were computed using a field method based on velocity-
time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male
amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load)
or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy
sled resisted sprint training, using much greater loads than traditionally recommended, clearly
increased maximal horizontal force production compared to standard unloaded sprint training
(effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical
effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate
between-group difference)
Hip extension and Nordic hamstring exercise training both promote the elongation of
biceps femoris long head fascicles, and stimulate improvements in eccentric knee
flexor strength.
Hip extension training promotes more hypertrophy in the biceps femoris long head
and semimembranosus than the Nordic hamstring exercise, which preferentially
develops the semitendinosus and the short head of biceps femoris
No sentido de melhor esclarecer esta forma de operacionalizar o processo
de treino procuramos num primeiro momento sistematizar os aspectos
conceptometodológicos que a definem. Contudo, a “Periodização Táctica”
é uma concepção que se encontra pouco retratada na literatura e por isso,
deparamo-nos com escassas referências bibliográficas levando-nos a
reequacionar o teor deste trabalho. Neste seguimento, decidimos incidir
nos fundamentos conceptometodológicos que a definem, a partir de dados
empíricos do processo de treino-competição do treinador José Guilherme
Oliveira
. A escolha deste treinador deve-se ao facto de ser reconhecido pelo
professor Vítor Frade como um dos treinadores que operacionaliza o processo
de treino tendo em conta as premissas da “Periodização Táctica”.
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...Fernando Farias
The architectural and morphological adaptations of the hamstrings in response to training
33 with different exercises have not been explored. PURPOSE: To evaluate changes in biceps
34 femoris long head (BFLH) fascicle length and hamstring muscle size following 10-weeks of
35 Nordic hamstring exercise (NHE) or hip extension (HE) training. METHODS: Thirty
36 recreationally active male athletes (age, 22.0 ± 3.6 years, height, 180.4 ± 7 cm, weight, 80.8 ±
37 11.1 kg) were allocated to one of three groups: 1) HE training (n=10), NHE training (n=10),
38 or no training (CON) (n=10). BFLH fascicle length was assessed before, during (Week 5) and
39 after the intervention with 2D-ultrasound. Hamstring muscle size was determined before and
40 after training via magnetic resonance imaging.
Differences in strength and speed demands between 4v4 and 8v8 SSGFernando Farias
Small-sided games (SSGs) have been extensively used in training
footballers worldwide and have shown very good efficacy in
improving player performance (Hill-Haas, Dawson, Impellizzeri,
& Coutts, 2011). As an example, it has been shown that the
technical performance (Owen, Wong del, McKenna, & Dellal,
2011) and physical performance (Chaouachi et al., 2014; Dellal,
Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be
enhanced using SSG-based football training programmes.
In the last two decades, extensive research has been pub-
lished on physical and physiological response during SSGs in
football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi,
& Chamari, 2014). It was found that the time-motion charac-
teristics of SSGs could vary greatly depending on certain
structural (e.g., pitch size, number of players, type and number
of goals) and rule (e.g., number of ball touches) constraints.
For example, it was observed that higher maximum speeds are
reached during SSGs played on bigger pitches (Casamichana &
Castellano, 2010). Furthermore, heart rate (HR) and lactate
concentrations were shown to be sensitive to structural and
rule changes in SSGs.
Acute cardiopulmonary and metabolic responses to high intensity interval trai...Fernando Farias
Results from the present study quantify the effects of altering either the intensity of the
work or the recovery interval when performing interval sessions consisting of 60s of work and
60s of recovery for multiple repetitions. The information provided may aid those interested in
designing interval training sessions by providing ranges of values that could be expected for
individuals who possess moderate levels of cardiopulmonary fitness. Using a work intensity of
80% or 100% VGO2peak and a recovery intensity of 0% or 50% VGO2peak, subjects were able to
exercise within the ACSM recommended range for exercise intensity. Based upon the data it
would appear that a protocol such as the 80/0 may be appropriate for those individuals who
are just beginning a program or have little experience with interval-type activity. By contrast, a
100/50 protocol could not be completed by all of the subjects and therefore may be too intense
for some individuals.
The quadriceps femoris is traditionally described as a muscle group com-
posed of the rectus femoris and the three vasti. However, clinical experience
and investigations of anatomical specimens are not consistent with the text-
book description. We have found a second tensor-like muscle between the
vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the
tensor VI (TVI). The aim of this study was to clarify whether this intervening
muscle was a variation of the VL or the VI, or a separate head of the exten-
sor apparatus. Twenty-six cadaveric lower limbs were investigated...
1) A study investigated the effects of 22 weeks of periodized soccer training focused on technical-tactical ability in young players.
2) The training reduced markers of muscle damage (CK and LDH levels) over time and improved high-intensity performance and tactical metrics in games.
3) Players who saw greater reductions in muscle damage markers also had larger increases in high-intensity actions during games.
Epidemiological studies have consistently shown hamstring
strain injuries (HSIs) to have a high prevalence rate in many
sports, such as sprinting (11%; Lysholm & Wiklander, 1987),
Australian Rules Football (16–23%; Orchard, 2001; Orchard,
Marsden, Lord, & Garlick, 1997) and football (12–14%:
Ekstrand, Hagglund, & Walden, 2011; Hawkins, Hulse,
Wilkinson, Hodson, & Gibson, 2001). The epidemiology and
aetiology of HSI in football has received extensive attention in
the scientific literature (Ekstrand et al., 2011; Woods et al., 2004),
given the economic burden associated with professional
players missing training and competitive fixtures (Woods,
Hawkins, Hulse, & Hodson, 2002). b
Short inter-set rest blunts resistance exercise-inducedFernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence
training-induced muscle remodelling. The aim of this study was to determine the acute muscle
anabolic response to resistance exercise performed with short or long inter-set rest intervals.
In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and
knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure,
followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by
1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24
and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to
determine myofibrillar protein synthesis and intracellular signalling.
Georgia vs Portugal Euro Cup 2024 Clash Unites a Nation Amid Turmoil.pdfEticketing.co
Euro 2024 fans worldwide can book Georgia vs Portugal Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
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1. Stretching and Its Effects
on Recovery: A Review
William A. Sands, PhD, CSCS,1
Jeni R. McNeal, PhD, CSCS*D,2
Steven R. Murray, DA,3
Michael W. Ramsey, PhD,1
Kimitake Sato, PhD,1
Satoshi Mizuguchi, PhD,1
and Michael H. Stone, PhD, FNSCA1
1
Department of Exercise and Sport Science, East Tennessee State University, Johnson City, Tennessee;
2
Department of Physical Education, Health, and Recreation, Eastern Washington University, Cheney, Washington; and
3
Department of Kinesiology, Colorado Mesa University, Grand Junction, Colorado
Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are provided
in the HTML and PDF versions of this article on the journal’s Web site (http://journals.lww.com/nsca-scj).
A B S T R A C T
STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
FOR A VIDEO ABSTRACT OF THIS
ARTICLE, SEE SUPPLEMENTAL
DIGITAL CONTENT 1 (SEE VIDEO,
http://links.lww.com/SCJ/A119).
STRETCHING
S
tretching has long been a part of
athlete training, defined as “.
the application of force to mus-
culotendinous structures in order to
achieve a change in their length, usu-
ally for the purposes of improving joint
range of motion (ROM), reducing stiff-
ness or soreness, or preparing for
(physical) activity” (3, p. 3). Flexibility
is the ROM of a joint or a related series
of joints, such as the spine (61,84).
Stretching for increased flexibility
tends to be uncomfortable, seeking to
enhance stretch tolerance by relatively
extreme body positions that put mus-
cles and tendons under unaccustomed
tensile stresses (51,53). Stretching as
a preparatory activity (i.e., warm-up)
is clearly not intended to help an ath-
lete “recover” because the stretching
precedes the bulk of the training lesson.
Stretching to reduce stiffness and sore-
ness is a therapeutic aspect of stretch-
ing that is distinct from the other
concepts listed above (87). Thus, the
term “stretching” can be somewhat
paradoxical by application to several
diverse purposes. For example, Kisner
and Colby (44, p. 187) differentiate
between stretching and “ROM exerci-
ses,” with stretching involving tissue
tensions and lengths beyond those nor-
mally available, whereas ROM exerci-
ses seek to keep movements within the
current boundaries of tissue extensibil-
ity (2, p. 5).
There are a number of confusing
notions about stretching, flexibility,
and recovery. For example, the ROM
of a joint almost always is determined
statically or passively, whereas the
actual expression of ROM in sport is
usually dynamic (87, p. 311). As a desir-
able property of movement, and the link
between stretching and flexibility, Siff
(81, p. 123), has commented that move-
ment proficiency is based on a balance
of static and dynamic positions and
motions and that tissues must be con-
ditioned to withstand deformations and
shocks. In terms of recovery, stretching
seeks to achieve motion that is pain free,
unencumbered, and coordinated.
However, other activities and modal-
ities can enhance ROM in the short
term. Heat, cold, vibration, massage,
hydrotherapy, anesthetics, and other
modalities have been shown to
reduce pain and enhance ROM
(41,47,61,73–75).
Stretching can be categorized as active
or passive, static or dynamic, and acute
or chronic (61). Active stretching refers
to a limb position that places a joint at its
extreme ROM by virtue of the tension
obtained from agonist muscles (e.g.,
while standing, raising a straight leg
from the hip in flexion using the tension
from hip flexors). Active stretching po-
sitions are opposed by the antagonist
muscles’ elastic and viscous resistances
(e.g., while standing, raising a straight leg
from the hip in flexion is resisted by hip
extensor muscles and resistive properties
of tendons, ligaments, skin, and fascia).
Passive stretching involves placing a joint
K E Y W O R D S :
recovery; stretching; flexibility; range of
motion; extensibility; stiffness
VOLUME 35 | NUMBER 5 | OCTOBER 2013 Copyright Ó National Strength and Conditioning Association30
2. in an extreme ROM position by the use
of gravity or inertia (e.g., a gymnast or
dancer sitting in a split position or
swinging a limb to an extreme position).
Static stretching is the most commonly
prescribed type of stretching involving
placement of the body and limbs in an
extreme ROM position and holding this
position for a period by gravity, partner
assistance, or agonist muscle tension.
Dynamic stretching moves joints
through extreme ROM movements
without long pauses or holds and
momentarily taking a limb to an extreme
position (e.g., swinging the leg at the hip,
forward and backward in the sagittal
plane, momentarily stretching hip flex-
ors and extensors). Acute stretching
refers to a single exercise or stretching
for a relatively short duration, usually 30
seconds or less (6,68). Chronic stretch-
ing refers to repeated stretching exer-
cises or sets of exercises over days and
weeks.
Stretching to develop semipermanent
ROM improvements relies largely on
the achievement of “stretch tolerance”
(50,52,54). Achievement of stretch toler-
ance requires focused practice in extreme
and uncomfortable ROM positions.
Stretching discomfort is difficult to quan-
tify but relates directly to stretching
intensity and pain tolerance (11, p. 2,
18,30). The presence of discomfort or
pain in an effort to achieve recovery
appears contradictory to the concept of
recovery. However, the discomfort level
of stretching often has been pre-
scribed as tension remaining below
a pain threshold (2, pp. 58, 145),
without considering that an optimal
discomfort and tension level may be
obtained in a different position that
results in the more effective achieve-
ment of a new ROM. Moreover, the
inducement of pain also appears to
contradict the concept of recovery-
relaxation (2, p. 5, 62,71).
RECOVERY
Recovery is usually defined as the pro-
cess of returning something that was
lost (85, pp. 260–261). “Mostly, recov-
ery is defined as the compensation of
deficit states of an organism (e.g.,
fatigue or decrease in performance)
and, according to the homeostatic
principle, a reestablishment of the ini-
tial state” (39, p. 6). However, recovery
in sport is a 2-stage process: returning
what was lost (i.e., reducing fatigue)
and adapting or supercompensating
to training demands (85, pp. 260–
261). Adaptation results from the inter-
play of work and recovery. Recovery is
not, and should not be, considered
complete or effective unless the athlete
reaches a higher state of fitness after
recovery (61,85, pp. 260–261). Thus,
simply reducing fatigue or returning
to a nonfatigued state represents in-
complete recovery. Moreover, the ulti-
mate test of recovery-adaptation lies
in the transfer of newly acquired
fitness and/or skill to actual sport
performance (10, pp. 1–21, 14,87,
pp. 173–174).
ARE STRETCHING AND RECOVERY
COMPATIBLE?
In terms of recovery, the primary
objective of stretching should be to
achieve enhanced ROM and/or
reduced stiffness and soreness. The
acute effects of stretching are short-
lived, from seconds to minutes
(21,22,28,43,45,82,93). Supporting
Wolff’s law (function determines
structure), semipermanent changes
in ROM require focused training for
days to months (13,23,46,65). Acute
therapeutic stretching may return
ROM after immobilization from
injury (55,58,72) and quasi-therapeu-
tically in dynamic "loosening" activi-
ties to promote ease of motion after
warm-up and/or cooldown activities
(1,15,38,89), as a means of developing
concentration control (27,42) and the
ability to cope with chronic pain
(78,79,91). The difference in stretch-
ing and ROM exercise concepts, as
described above, has been noted by
Verkhoshansky and Siff (87, pp. 173–
174), who have attributed some gains
in ROM to changes in muscle and
tendon stiffness and neuromuscular
properties. If stretching is included
in recovery efforts, the movements
should be dynamic and pain free,
contraindicating stretching positions
that elicit discomfort and pain.
The role of stretching and recovery
has a relatively long, and somewhat
confusing, history. As early as 1961,
de Vries (19) observed reduced mus-
cle distress after static stretching.
Static stretching has been shown to
reduce electromyographic median
frequency fatigue of back extensor
muscles and thereby enhanced cop-
ing with chronic pain (24). Smaller
decreases and more rapid return of
strength after delayed onset muscle
soreness (DOMS) were observed
using static and proprioceptive neu-
romuscular facilitation stretching
(16). Stretching via pain-free motions
with minimal resistance may enhance
postexercise strength, ROM, and
recovery (62). Heat-shock protein
incursion of immobilized rat gastroc-
nemius muscle was reduced after
static stretching and was thought to
protect the muscle against reloading
injury after immobilization (34). Cold
combined with stretching was supe-
rior to either alone or heat in reduc-
ing postexertional pain (67).
In contrast to the previous para-
graph, an acute reduction in muscu-
lar strength after fatiguing exercise
has been shown to continue after
static stretching for recovery (25).
Maximal voluntary contraction force
remained unchanged, whereas reflex
and stretch-shortening parameters
were reduced after fast, repeated
muscle stretching (5). Pre-exercise
stretching was not effective in reduc-
ing postexercise soreness and
reduced force abilities (36). In a study
of active exercise, passive resting, and
stretching for recovery from isoki-
netic knee extensions at 50% maximal
voluntary contractions to fatigue,
active recovery (i.e., light exercise,
cycling with no resistance) showed
better return to baseline recovery
(62). Active recovery was better in
returning strength-endurance perfor-
mance than either passive recovery
or stretching, which did not differ
from each other (62). Cold-water
immersion was better than carbohy-
drate supplementation and stretching
on recovery of basketball players
Strength and Conditioning Journal | www.nsca-scj.com 31
3. participating in a 3-day tournament
(62). Heat, cold, and stretching
groups performing stair running did
not achieve enhanced recovery over
a control group (69). Rat sciatic nerve
axonal retrograde transport (i.e.,
intracellular material movement
toward the cell body from the termi-
nal ending) was inhibited by 6% strain
(10% neuron lengthening) stretching.
This rodent study showed that
stretching caused ischemia and
increased neuron tensile forces (86).
The reduction of pain via stretching
is a laudable goal for recovery activ-
ities. However, perceived muscle
pain was not relieved by static
stretching (59). Stretching pre- and
posteccentric exercise did not reduce
DOMS (90). Inconsistent results
were obtained using warm-up,
stretching, and massage treatments
to reduce soreness after eccentric
exercise (70). Recovering from trau-
matic muscular injury usually seeks to
ensure rapid return of ROM within
the constraints of tissue healing.
However, more recent work has
shown that return to activity should
be based on full recovery of the
muscle and tendon unit and that
programs based solely on stretching
and strengthening result in poorer
outcomes (35). A review of DOMS
and effective treatments concluded
that cold therapy, stretching, hom-
eopathic remedies, ultrasound, and
electrical modalities had little
or no influence on the alleviation of
muscle soreness or other DOMS
symptoms (17).
CAN STRETCHING FOR RECOVERY
BE QUANTIFIED?
A serious problem permeates nearly
all studies of stretching—how does
one measure stretching intensity?
How does one determine if the
stretching activity elicited slightly
uncomfortable, moderately uncom-
fortable or painful sensations during
stretching? Individual athletes have
idiosyncratic tolerances for pain.
Moreover, discomfort and pain may
be exercise specific (61). Soreness and
stiffness may elicit pain and reduced
ROM that inhibits the use of even small
ROM movements thereby presenting
a new stress rather than the reduction
of stress. There does not appear to be
a single metric ever proposed to ascer-
tain the level, intensity, or magnitude of
stretching, short of static measurements
of maximum ROM positions (e.g., sit-
and-reach tests) that are too often
completely lacking in a conceptual
framework and sport specificity (33).
As such, how can any judgment of
the effectiveness of stretching on
recovery be determined? The subject
or athlete is usually directed to per-
form movements that are pain free,
but the line between mere discom-
fort and pain is not clear (11,
p. 2,18,30). Moreover, the tolerance
of discomfort and pain is likely to be
greater during short duration expo-
sures as opposed to those of longer
duration (4,63,76). Some athletes
may perform extreme positions more
zealously and achieve greater ROM or
incur and endure greater discomfort
than studymates (63). Stretching studies
are inherently incomparable if there is
no standard means of measuring the
stretching effort.
CAN STRETCHING PREVENT
RECOVERY AND ADAPTATION?
There is a consensus that serious stretch-
ing (i.e., flexibility-related stretching that
is uncomfortable and intended to
enhance ROM rather than relaxation
through acquisition of stretch tolerance,
54) results in reduced strength and
power after stretching exercises. The del-
eterious effects may not be reversed by
transitional exercises, and the effect can
last up to an hour (8,9,12,37,56,60,88).
Unskilled, reckless, and unsupervised
use of ballistic stretching (e.g., powerful
jerking-type stretch) actually causes mus-
cle soreness and stiffness and is therefore
contrary to the idea of enhancement and
maintenance of relaxation and pain-free,
fluid motion (87).
Recovery modalities, such as heat,
cold, hot/cold contrast, hydrotherapy,
massage, light exercise, electrical
stimulation, and nutritional supple-
mentation, rely heavily on increasing
overall blood flow to sore areas of the
body. Paradoxically, in a conceptual
model of recovery, it was postulated
that cooldown activities and stretch-
ing accelerate the elimination of
waste products, despite evidence that
stretching decreases blood flow.
Blood flow, capillary region oxygena-
tion, and velocity of red blood cells
decrease during stretching (57,66,83).
However, one study of ballet-trained
athletes and untrained controls indi-
cated that oxygenation during pain-
free stretching of the anterior tibialis
muscle was better maintained in the
ballet-trained athletes (64). Although
the fascicle lengths of the anterior ti-
bialis muscles were measured in both
groups, one wonders about the choice
of muscle in this study because of the
difficulty of stretching this muscle. In
this study, one could argue that
the anterior tibialis was simply length-
ened with little or no accompanying
discomfort.
Reduction of edema, both local and
systemic, are important objectives of
the recovery process but are poorly
understood by practitioners. More-
over, the new “frontier” in recovery
probably lies in the study and
control of training-induced infl-
ammation and associated edema
(20,26,29,32,48,49,77). Reduction of
edema is reliant on free lymphatic
fluid flow, and the accumulation of
cellular debris from exercise can
obstruct lymphatic uptake of fluids
(77). Herbert and Gabriel performed
a meta-analysis of the effects of
stretching on muscle soreness and
the risk of injury and found that
“Stretching before or after exercising
does not confer protection from mus-
cle soreness” (32, p. 468). However,
there may be a connection between
movements such as combinations of
stretching and contraction that may
mechanically aid lymphatic flow and
venous return and thereby help con-
trol sports-related edema and post-
training soreness (92).
CONCLUSIONS AND PRACTICAL
APPLICATIONS
The emphasis on dynamic movements
rather than static stretch positions is
Stretching and Recovery
VOLUME 35 | NUMBER 5 | OCTOBER 201332
4. important for recovery stretching. In
a review of recovery modalities, Barnett
wrote the following for athlete recovery
between events: “. there is no compel-
ling scientific evidence to support the
use of contrast temperature water
immersion therapy, hyperbaric oxygen
therapy, nonsteroidal anti-inflammatory
drugs, compression garments, stretching,
electromyostimulation, and combination
modalities” (emphasis added) (7, p. 781).
As we learn more about recovery, inves-
tigations may focus more light on many
modalities and some effectiveness may
yet be apparent. However, one would be
wise to question the relevance and effec-
tiveness of stretching in sport, particu-
larly stretching for recovery.
Possibly the most heretical remark to
make about stretching is to suggest that
the dedicated use of stretching sessions
may not even be necessary, especially
sincemanyathletesdispenseentirely with
special stretching or even warm-up ses-
sions before or after training without suf-
fering injury in training or competition.
The prescription of stretching and warm-
up or cooling down sessions has become
a well-accepted ritual, but that does not
imply that this is essential (87, p. 192).
Stretching exercises should be varied
under the same principle as strengthening
exercises, but rarely are (35,80). Light
training followed by pain-free stretching
is proposed as an effective means of
achieving an active recovery that was
superior to taking a day off from training
(40). Finally, a meta-analysis update of 12
studies, one including over 2,000 subjects,
showed that pre- and post-activity
stretching reduced muscle soreness from
1 to 3 days after exercise by one point in a
100-point scale. The authors concluded
that although the results were statistically
significant, the magnitude of effect was
not clinically significant (31). Practitioners
are encouraged to consider recovery
stretching carefully, that the activity is
not a panacea, and prescription of recov-
ery stretching should not be undertaken
blindly, unskillfully, and without careful
monitoring.
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
William A.
Sands is a profes-
sor in the
Department of
Exercise and
Sport Science at
East Tennessee
State University.
Jeni R. McNeal
is a professor at
Eastern Wash-
ington University
and Strength and
Conditioning
Consultant for
United States
Diving.
Steven R.
Murray is a pro-
fessor at Colorado
Mesa University.
Michael W.
Ramsey is the
chair of the
Department of
Exercise and
Sport Science at
East Tennessee
State University.
Kimitake Sato
is an assistant
professor in the
Department of
Exercise and
Sport Science,
and an adjunct
faculty for Cen-
ter of Excellence
for Sport Science and Coach Education
at East Tennessee State University.
Satoshi
Mizuguchi is an
assistant profes-
sor in the
Department of
Exercise and
Sport Science at
East Tennessee
State University.
Michael H.
Stone is the lab-
oratory supervi-
sor, PhD
coordinator, and
a professor in the
Department of
Exercise and
Sport Science at
East Tennessee State University.
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