Stretching Prior to Exercise

Transcription

1 Croxton 1 Stretching Prior to Exercise Does pre stretching enhance an athlete s performance? Kyle Croxton Upper Arlington High School

2 Croxton 2 Abstract The purpose of this research paper is to analyze and compare dynamic stretching and static stretching prior to physical exertion and the effects those stretching tactics have on the body. I have found that dynamic stretching is up to 9% more effective in regards to an athletes performance than static stretching. This is discovered through many studies conducted, which I analyzed further in this paper. Athlete s need to become more aware that dynamic stretching will have a noticeable affect on their play in order for them to perform at their optimal level.

3 Croxton 3 Table of Contents I. TITLE PAGE... 1 II. ABSTRACT... 2 III. TABLE OF CONTENTS... 3 IV. INTRODUCTION... 4 V. STATIC STRETCHING... 5 Definition... 6 Negative Effects... 6 Theories... 7 Benefits... 8 VI. DYNAMIC STRETCHING... 9 Definition... 9 Benefits Negatives VII. CONCLUSION VIII. WORKS CITED... 12

4 Croxton 4 INTRODUCTION: Imagine losing a sporting event by just a mere tenth of a second. Imagine that this could be different by just changing the way you warm up. The difference between a win and a loss may be determined by a simple stretching technique. Warming up before physical exertion has been a typical practice for decades. The primary goals of warming up consists of injury prevention and preparing one s body to reach its optimum performance in anticipation for the following event. The question of whether or not to stretch before exercise has been a heated discussion topic over the last decade. Static stretching has typically been the protocol for a warm up in order to increase range of motion and prevent injury. However, professionals and experts within the health and exercise field propose a contradicting statement. Research suggests that static stretching negatively affects an athlete s speed, jumping abilities, and strength (Troumbley 10). Along with that, static stretching may not even prevent future injury. However, people are bound to their old ways of performing static stretching prior to exercise and some still believe that static stretching is more effective, despite the recently discovered research. I ve found that static stretching cannot improve an athletes performance, it may even impair one s ability; however, dynamic stretching has been discovered to enhance one s exercising capabilities significantly. STATIC STRETCHING:

5 Croxton 5 Source: Becoming Invincible Definition There are many types of stretching, such as ballistic and isometric, however, static stretching is most commonly used throughout athletes and exercise enthusiasts. Riana Rohmann, a personal trainer and a holder of advanced health and fitness specialist certifications from the American Council on Exercise, suggests, Static stretching is when you stretch and hold the muscle just beyond its normal range of motion (1). This stretch lengthens the muscle to an elongated position for about seconds, aiming towards discomfort but not pain. These stretches include holding quadricep and tricep stretches for an extended amount of time. The intended target of this stretch is to increase range of motion and prevent possible injury. Static stretching has been the main regime for warm ups due to the belief that it will enhance an athlete s performance. However, research shows otherwise.

6 Croxton 6 Negative Effects Over the last few years, research has been revealed suggesting that static stretching does not improve the performance of a workout, it may even slightly damage one s current abilities. Elizabeth Foster, a health related author for the National Post, claims A study published in this month s Journal of Strength and Conditioning Research concluded that static stretching performed before weight lifting made athletes feel weaker. Researchers suggest that static stretching before physical activity may alter or impair the neurological function in active musculature (1). To support this idea of static stretching impairing an athlete s performance, the University of Zagreb did a study on 104 people whom only performed static stretching as their warm up. This study found that these people performed 5.5% lower than those who did not perform static stretching (Sifferlin 1). Sifferlin, a Health and Family writer for TIME, goes on to explain a second study the university conducted which showed that fit men who did barbell squats and stretched before lifted 8.3% less weight than those who did not stretch (Sifferlin 1). These studies clearly show the negative impacts that static stretching has on athletes prior to exercise. Along with these negative effects, static stretching has also been misconstrued in relation to the prevention of injury. Through studies, it is found that pre static stretching does not reduce the risk of injury. The benefits of static stretching, such as increased range of motion and flexibility, do not relate to injury prevention, it may only cover up the pain slightly, due to the stretched out muscles. Patrick Troumbley, who has a Master of Science in health, physical education, and recreation, claims, Stretching could also cause micro traumas to the muscle being stretched. Chronic micro traumas to a muscle could weaken it and predispose it to injury. The increase in stretch tolerance may mask the pain that would elicit muscular reaction to prevent an injury (11). Along with this, Maria Cheng, an AP medical writer suggests, Experts say it is like extending a rubber band to its limit. When people stretch

7 Croxton 7 to the maximum, they are more likely to pull a muscle (1). This goes back to the theory that static stretching can actually impair an athlete s performance. By stretching, the muscles become actually become tighter rather than becoming relaxed, which is contrary to what is necessary for physical activity. As a result, static stretching may even cause an injury, creating an opposing viewpoint. Theories Patrick Troumbley proposes, It is believed that the decrease in performance measures is linked to a decrease in the stiffness in the musculotendinous unit that results in an increase in tendon slack, that requires more time to be taken in when the muscle contracts. This tendon slack results in a less effective transfer of force from the muscle to the lever (19). In other words, both the muscle and tendon become loose which allows for a longer allotment of time for the muscle to contract. This then results in an inhibit performance for an athlete. This is one of two theories to why static stretching may not be effective prior to exercise. Another theory is that static stretching may cause neurological sensitivity. The neurological sensitivity results in a decreased neural drive, which is a measurement of the amplitude that the nervous system impulses to a muscle (Troumbley 19). This neural drive reduction, then decreases the amount of muscle exertion can be utilized when being stretched. These two theories arguing that static stretching is ineffective are not included in a cold down which is why performing static stretching is encouraged for athletes after a workout. Benefits However, even though static stretching can impair a workout, there are also multiple benefits that come along with it. Static stretching can increase a person s flexibility and range of motion. Sonya Collins, a certified MD, argues, Regular flexibility exercises help maintain your range of movement as you age,

8 Croxton 8 some studies have shown. For example, regular stretching can help keep your hips and hamstrings flexible as you age, says Lynn Millar, PhD (Collins 1). Static stretching can help with an athlete s performance overtime in regards to flexibility and range of motion, but it should be avoided before the act of exercise. Instead, perform static stretching as a cool down tactic since static stretching is performed when the body is at rest which does not prepare the body for exercise, but for flexibility purposes (Sifferlin 1). Along with that, static stretching can aid muscle relaxation and can help reduce future muscle soreness. Relaxing these muscles can aid as a stress reliever and allow one s mind and body to relax (Laurent 1). One effect of dealing with stress is the increase in muscle tension but by performing static stretching, one is able to release that tension and hopefully, relieve stress. DYNAMIC STRETCHING:

9 Croxton 9 Source: Therapeutic Associations Definition Experts and professional athletes are now supporting dynamic stretching as the most effective warm up tactic for physical exertion due to current research. Patrick Troumbley suggests that, Dynamic stretching uses momentum and active muscle contractions to produce a stretch (20). It is comprised of movement and utilizing similar movements and muscles to which the athlete will engage. These mimicked movements are utilized in an exaggerated way to still stretch the muscles, but are controlled in a manner to not over stretch them. A few examples of dynamic stretching consists of arm circles, jogging variations, lateral movement, leg swings, and lunges. Benefits

10 Croxton 10 The main objective in regards to dynamic stretching is that it mimics the exercises specific movements. This becomes imperative to athletes warm up. Riana Rohmann proposes, Dynamic exercises involve movement and are usually implemented during an active warm up for a higher intensity activity, such as sport or field activities. These types of exercises help prestretch and activate the muscles without overstretching them, as static stretching tends to do (1). A non physiological benefit to dynamic stretching is that it enables the athletes to be actively involved with the warm up and to focus on the game or event ahead, whereas static stretching allows teammates to interact and defocus their psychological energy (Troumbley 21). Lastly, similar with static stretching, dynamic stretching can increase an athlete s range of motion around their joints. As a result, this can decrease the risk of injury and can maximize one s performance overtime due to the increased flexibility around the joints. Negatives The disadvantages to dynamic stretching are very slim but relevant. Before rushing into dynamic stretching and movements, take the time to learn them properly or injury is a risk. Another negative impact is that athletes may then be trained to always perform dynamic stretching. However, as it is good to do as a warm up, people may disregard static stretching entirely when they should be utilizing it during cool downs. CONCLUSION: Overall, warming up is vitality in order to perform at an athlete s optimal level because it prepares both

11 Croxton 11 the mind and body for the event. The proper warm up will prepare the body in case of injury and to perform at an athlete s full potential. Therefore, an athlete should prepare with an adequate dynamic stretch and end with an extensive static stretch. I conducted a survey to the public and received over 60 responses. I found that 65% of the people thought dynamic stretching is the most effective, over static stretching. However, only 45% of the people perform dynamic stretching prior to exercise. This was mind boggling because if people believe one thing is more effective, why wouldn t they utilize it? I concluded that most people have accurate information but are not taking advantage of it or are not aware of how beneficial dynamic stretching can be over static stretching when performed prior to exercise. Research is always changing and more studies need to be conducted in order to answer the question if dynamic stretching truly prepares the body most effectively for a workout and if static stretching does, in fact, impair the body and impedes performance. Works Cited Cheng, Maria. "Want a better workout? Don't stretch before." NBC News. N.p., n.d. Web. 25 Nov < Collins, Sonya. "Stretching and Flexibility: How to Stretch, When to Stretch." WebMD. N.p., n.d. Web.

12 Croxton Nov < exercise/guide/how to stretch>. "Dynamic Stretches." Chart. Therapeutic Associates. N.p., n.d. Web. 11 Dec < healthy and safely/>. Fields, Karl B., Craig M. Burnworth, and Martha Delaney. "Should Athletes Stretch Before Exercise?" Gatorade Sports Science Institute. N.p., n.d. Web. 25 Nov < Foster, Elizabeth. "Stretching before workout may weaken muscles, impair athletes: studies." National Post. N.p., n.d. Web. 25 Nov < before workouts may weaken muscles impair athl etic performance studies/>. Laurent, Christine, St. "Static Stretching Advantages." Live Strong. N.p., n.d. Web. 12 Dec < static stretching advantages/>. Reynolds, Gretchen. "Reasons Not to Stretch." NY Times. N.p., n.d. Web. 24 Nov < not to stretch/>. Rohmann, Riana. "Examples of Dynamic Exercise." Live Strong. N.p., n.d. Web. 8 Dec < examples of dynamic exercises/>. Sifferlin, Alexandra. "Why Stretching May Not Help Before Exercise." Time. N.p., n.d. Web. 24 Nov < stretching may not help before exercise/>. "Static Stretching." Chart. Becoming Invincible. N.p., n.d. Web. 11 Dec < stretch armstrong stretching.html>. Troumbley, Patrick. "Static versus Dynamic Stretching Effect on Agility Performance." N.d. TS. Croxton, Kyle. Stretching Prior to Exercise Survey. 12 December 2013.

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