Stretch the Right Way Dynamic Stretching Essay examples

Did you know that the most common type of stretching, known as static stretching, can actually be more harmful to a person’s muscles than helpful? Researchers have discovered that â€Å"the old routine of holding a position for 20 to 30 seconds, actually weakens them† (Reynolds). So how should athletes warm up if stretching may actually be the cause of some injuries? Coaches and athletes should perform dynamic stretching rather than static stretching before performing activity or exercise because it reduces chances of injury, increases strength and range of motion, and has been proven to be safer and more efficient than static stretching. One main concern that runs through the mind of an athlete is receiving an injury due to the lack of†¦show more content†¦Dynamic stretching also â€Å"pulls your muscles and tendons elastically towards their limits allowing them to loosen up for activity† (â€Å"Dynamic†). This type of stretching also prepar es the muscles and joints for activity because it performs the types of movement that the body will repeat in the exercise at a more intense level. For example, the toy soldier stretch (alternate kicking legs up in front of body) helps warm the body up for sports like soccer because your legs and hip flexors will repeat that same motion when kicking the ball. According to Michael J. Alter, author of â€Å"Sport Stretch†, â€Å"most activities and movements are dynamic in nature† (Alter 12). With a proper warm up, the body is able to withstand a larger load resulting with a greater performance in the athlete as a result of being â€Å"warm†. Unlike static stretching, dynamic stretching increases power, flexibility and range of motion. According to Elizabeth Quinn, â€Å"dynamic stretching involves gradual increases in your range of motion and speed of movement† (Quinn). This is because with each movement your body takes, it is pushing slightly past you r tolerated range of motion. Therefore, because it is pushing to a point where it is not one’s normal limit, their muscles slowly adapt and become stronger and more flexible. With static stretching, many people are often fooled with theShow MoreRelatedTypes Of Flexibility And Physical Activity1503 Words   |  7 Pagesactivity? Is dynamic or static stretching more beneficial to flexibility? Flexibility is the range of motions in your joints. (Waehner) Dynamic stretching is more controlled movements. For example, leg and arm swings. Your goal with dynamic stretching is to bring the muscles as close to their range of motion as possible. (Stretches Definition, 2014) Static stretching consists of reaching an holding a stretch just beyond the normal range of motion. (Stretches Definition, 2014) Stretching is often usedRead MoreStretching Is Not Warming Up862 Words   |  4 PagesStretching is not warming up! It is, however, a very nessecary part of warming up. Warming up is th e process of warming up (i.e.,building your core body temperature). A proper warm-up should build your body temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into three phases: A. General warm-up (The general warm-up is divided into two parts): Joint rotations, the general warm-up should begin with joint-rotations, beginning either from your toes and workingRead MoreCheerleading and Dance1715 Words   |  7 Pagesgoes a long way toward improving both cheerleaders and dancers performance. (Peters. pg 19). It allows them to keep their energy up and helps them show everyone that theyre serious about what they are doing (Peters. pg 22), because if one false move, or one wrong step is done, the consequences could be serious (Peters. pg 20). Some consequences could lead to injury or low scores at competition. Positive attitudes let people see their energy and enthusiasm. This can be shown in many ways. For exampleRead MoreEssay on Biomechanics of Running1336 Words   |  6 Pagesmechanics of running, it is important to accumulate some of the vast research available for this activity. The following are brief summaries of research articles that study various factors on running. DeVita (1994) noted the gait cycle is measured in two ways: swing-stance-swing or stance-swing-stance. In this study, EMG activity of six muscles was obtained from four subjects while walking and running. The data was collected while the subjects performed a consecutive swing, stance, swing period of eachRead MoreThe Causes of Muscoskeletal Pain1380 Words   |  5 Pageswould need to assess a clients range of motion/movement. An effective way to do this is to get your client to do an overhead squat repeatly at various angles, this allows a personal trainer to make an accurate assessment of the full range of motion. I assessed male 1’s range of motion during an overhead squat which is illustrated in the picture below. During the squat there was some abduction of the right knee and the right foot turns out and flats out slightly. During the lateral view there wasRead MoreA Brief Note On Coronary Heart Disease ( Cad )9402 Words   |  38 Pagesheart attack. There are two main coronary arteries which supply the heart: right and left coronary artery (Figure 1A). The left coronary artery divides into two branches, the circumflex and the left anterior descending coronary artery. The latter is also called the â€Å"widow maker†, since its obstruction accounts for 40-50% of heart attacks, as compared to 15-20% due to circumflex blockage and 30-40% due to right coronary artery obstruction.[3] CAD has for a long time been thought of being allRead MoreISSA Case Study Essay5534 Words   |  23 PagesChest Press +5-10% lbs (10 x 3) Dumbbell Row +5-10% lbs (10 x 3) Dumbbell Wrist Curls +5-10% lbs (10 x 3) TUESDAY Cardio Stretches - Knee-to-Chest, Double Knees-to-Chest, Hamstring, Crossover, Kneeling Hip Flexor, Quad Stretch, Pec Stretch, Lying Leg Crossover, Backswing stretch, Butterfly WEDNESDAY Squats (15 x 2) Oblique Push-ups (15 x 2) Walking Dumbbell Lunges (50 x 1) Hanging Leg Lifts (15 x 2) Swish Ball Raised Crunches (50 x 1) Swiss Ball Oblique Crunches (25 x 1) THURSDAY FRIDAY Read MoreEffects Of Stretching Mediated Tension On Ventricular Contraction Of Toad Heart1725 Words   |  7 PagesEFFECTS OF STRETCHING-MEDIATED TENSION ON VENTRICULAR CONTRACTION OF TOAD HEART INTRODUCTION Heart contraction is produced by stretching of sarcomere units, which produces strokes between myosin head and actin monomers located in the thin filament of sarcomere (Robinson, Dong et al. 2004). Changes in the resting tension of heart muscle affect the range of heart contraction. The heart has the capacity to adjust its contraction force as result of variations in ventricular filling (end-diastole), thisRead MoreThe Quadrant Case964 Words   |  4 PagesQuadrant Homes Applies Lean Concepts in a Project Environment 1. Consider the three value disciplines described by Treacy and Wiersema. Create a two-by-three table in which you name and describe the three value disciplines in the left column. In the right column, describe what Quadrant does to support each one. Below the table, write a few sentences in which you take a position regarding which value discipline best describes Quadrant’s highest priority. Defend your reasoning. Value Disciplines Quadrant Read MorePhysical Fitness: Betters Your Golf Game2396 Words   |  10 Pagesincreases mental stamina, which lets a person work harder for a longer time (which is great for ones golf game)! Golf and flexibility go hand in hand. Flexibility training basically consists of you stretching and expanding your muscles to a certain extent (Appleton). There are plenty of different ways one can incorporate flexibility training in there daily workout and reduce the risk of future injuries by allowing blood to flow to the muscles. Resistance training is used to develop the strength and