The Science and Physiology of Flexibility and Stretching

Name: The Science and Physiology of Flexibility and Stretching | Implications and Applications in Sport Performance and Health
Brand: Routledge
Price: 47.49 EUR
Availability: OnlineOnly

Implications and Applications in Sport Performance and Health

David Behm(Autor*in)

Routledge (Verlag)

2. Auflage

Erschienen am 30. Oktober 2024

280 Seiten

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Beschreibung

The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of flexibility enhancing techniques, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. This fully revised new edition not only updates the present information but adds new chapters on areas that have attracted substantial interest in the last 5 years such as foam rolling, vibration, global effects of stretching, alternative methods to increase flexibility (e.g., resistance training) and others.

Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific inquiry into stretching as well as other flexibility enhancing techniques (e.g., foam rolling, vibration, resistance training, and others) and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

Rezensionen / Stimmen

"In this comprehensive textbook, readers will discover a wealth of stretching techniques designed to improve flexibility, sport performance, prevent injuries, and promote overall health. Whether you are an athlete looking to enhance performance or simply aiming to increase your range of motion, Professor Behm's textbook is a must-have addition to your fitness library."

Prof. Urs Granacher, PhD, University of Freiburg, Germany.

"Professor Behm shares his profound knowledge and expertise in this book. The body of available evidence is presented using an explicative and practical narrative. An essential read for all those interested in the topic."

Prof. Rodrigo Ramirez-Campillo PhD, Exercise and Rehabilitation Sciences Institute. School of Physical Therapy. Faculty of Rehabilitation Sciences. Universidad Andres Bello. Santiago, Chile.

"It is the perfect book to tap into the wisdom of stretching as developed by researchers. By reading this book, you will gain wisdom about the past, present, and imagine the future of stretching"

Prof. Masatoshi Nakamura PhD,Faculty of Rehabilitation Sciences, Nishi Kyushu University, Kanzaki, Saga, Japan

"With this work, Prof. Behm provides an encyclopedia of flexibility techniques that illustrates the current scientific knowledge on stretching and related training techniques in the most comprehensive manner. The content of this book served as an important baseline for much ongoing research, including my PhD Thesis."

Konstantin Warneke PhD, University of Graz, Graz Austria

Weitere Details

Weitere Ausgaben

Person

Inhalt

Section I: The Science and Physiology of Stretching

1. My Personal Motivation for Stretching

2. History of Stretching

3. Types of Stretching and the Effects on Flexibility

Stretching-Induced Changes in Range of Motion (ROM)

Yoga

Range of Motion (ROM) Norms

Measuring Range of Motion (ROM)

Sex Differences

Ageing Differences

Youth Differences

Genetic Differences

Limb Dominance Differences

Circadian (Diurnal: time of day) Differences

Summary

4. Mechanisms Underlying Acute Changes in Range of Motion (ROM)

Thixotropic Effects

Neural Mechanisms of Acute Static Stretching

Neural Mechanisms of Acute Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Neural Mechanisms of Acute Dynamic Stretching

Stretch Tolerance Sensory Theory

Acute Morphological Static Stretching Mechanisms

Skeletal Structures

Ligaments

Adiposity

Nerves

Muscle Hypertrophy

Intracellular and Extracellular Connective Tissue

Tendons

Fascicles

Acute Morphological Proprioceptive Neuromuscular Facilitation (PNF) Stretching Mechanisms

Acute Morphological Dynamic Stretching Mechanisms

Summary

5. Stretch Training-related Range of Motion (ROM) Changes and Mechanisms

Plastic Neural Adaptations

Plastic Morphological Adaptations

Psychological Adaptations

Summary

6. Global Effects of Stretching

Crossover or non-local muscle fatigue

Global Stretching Effects on Range of Motion (ROM)

Global Stretching Effects on Performance

Mechanisms Underlying Global Stretching Effects

Global Effects of Foam Rolling

Summary

7. Recommendations for Stretch prescription

Stretching Duration

Stretching Intensity

Optimal Time of Day to Stretch

Stretching Frequency (Days/week)

Pre- versus post-workout stretching

Stretching for Relaxation

Ventilatory Effects on Stretching

Combining Stretching with Muscular Contractions or Massage

Effect of Temperature on Stretching

Stretching under Metastable Conditions

Summary

8. Stretching Effects on Injury Reduction and Health

Physiological Rationale for Stretch-induced Injury Reduction

Dynamic Stretching and Activity Effects on Injury Incidence

Stretching Effects on Posture, Low Back Pain and Compensatory Overuse Syndromes

Effects of Immobilization on Flexibility

Stretching Effects on Dysmenorrhea

Stretching Effects on the Cardiovascular System

Summary

9. Does Stretching Affect Performance?

Static and PNF Stretching

Effects of Static Stretching on the Stretch-Shortening Cycle

Stretching Effects on Balance

Effects of Flexibility Training

Ageing Effects

Effect of Stretching Intensity

Cost Benefit Analysis

Effects of Dynamic Stretching on Performance

Effects of Combining Static and Dynamic Stretching on Performance

Effects of Ballistic Stretching on Performance

Full Warm-ups

Limitations of Acute Stretching Studies

Improving Performance by Limiting Muscle Soreness

Summary

10. Effect of Stretch Training on Functional Performance

Static Stretching

Dynamic Stretch Training

Summary

Chapter 11: Effects of Stretch Training on Muscle Strength and Hypertrophy

Author: Konstantin Warneke

What humans can learn from chicken and quails

Does stretching provide a sufficient stimulus to enhance human muscle strength and size?

Underlying mechanisms of stretch-mediated hypertrophy and strength increases

Practical applications and limitations

Section II: The Science and Physiology of Alternative Techniques for Increasing Range of Motion

12: Effects of Resistance Training on Range of Motion (ROM)

Author: Shahab Alizadeh

Moderating Variables

Possible Mechanisms

Summary

13. Acute and Chronic Effects of Foam Rolling Effects on Range of Motion (ROM)

and Performance

Author: Andreas Konrad

Fascial Restrictions and Myofascial Adhesions

Type of foam rollers

Acute foam rolling effects

Chronic foam rolling effects

Rolling Mechanisms

Other potential benefits or contradictors

Rolling Recommendations

Summary

14. Local Vibration Effects on Range of Motion (ROM) and Performance

Effects on Range of Motion (ROM)

Effects on Performance

Mechanisms

Summary

15. Instrument Assisted Soft Tissue Mobilization (IASTM)- no figure call outs

Acute Effects on Range of Motion (ROM)

Training Effects on Range of Motion (ROM)

Global effects of IASTM

IASTM Effects on Performance

Mechanisms

Summary

16. Flossing Effects on Range of Motion (ROM) and Performance

Floss Band Effects on ROM

Flossing Effects on Performance

Mechanisms

Flossing Effects on Pain

Summary

17. Stretching Exercise Illustrations

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