I have a degree in Kinesiology (hon.) and am always scoping for interesting articles on the topic.
Below is a study which has me thinking since I am manic when it comes to pre workout stretching.
I agree one can stretch too much in advance of exercise, and it is better to do most of it post.
But there are ways to get your muscles ready and loose without stretching the muscle fibers too much and losing the tone
needed for explosive work or an optimal day at the gym.
My coach always reminds me how important it is to stretch in the hours after a workout, like in the evenings when watching TV. Gotta get back on that.
Article Date: 22 Sep 2008 - 2:00 PDT
Found: medicalnewstoday.com
Contrary to the prevailing idea that stretching enhances athletic performance, a new study by UNLV kinesiology researchers found that certain stretching may actually reduce performance by decreasing leg power.
The study, which appears in the September 2008 issue of the Journal of Strength and Conditioning Research, investigated how two typical stretching techniques for the hamstrings and quadriceps muscles in the legs affected measures of strength and power in a group of male and female athletes.
Specifically, participants were asked to perform a vertical jump and seated knee flex on three occasions after a typical duration of basic static (holding) and ballistic (bouncing) stretches, or no stretching at all. While little or no difference was found in vertical jump and leg torque, power measures for the stretching groups were significantly reduced.
"Athletes typically include static stretching as a part of the warm-up, but the evidence is clear that this practice will decrease performance in sports that require explosive movements," said UNLV kinesiology professor and study co-author Bill Holcomb, who directs the university's Sports Injury Research Center. "Developing flexibility is important for reducing sports injury, but the time to stretch is after, not before, performance."
Holcomb suggests that coaches limit stretch duration as a part of the warm up in most sports and refrain from pre-activity stretching altogether for sports that are reliant on maximum power. Instead, athletes should perform a whole-body warm-up activity followed by sport specific, or dynamic, stretching.
Power, calculated using a force-measuring device during the vertical jump testing, decreased between 2.4 and 3.4 percent after ballistic and static stretching. Vertical jump is commonly used in research as a predictor of power because the process of jumping requires a person to effectively generate force with their legs at rapid speed. Also, the hamstrings and quadriceps both function as major muscles used in jumping.
While the percentage of the power decrease may not warrant a change in warm up routine for recreational athletes, it is quite significant for competitive athletes participating in activities requiring maximum power, such as track and field and football, for example.
Participating in the study with Holcomb were UNLV Department of Kinesiology and Nutrition professors Mack Rubley and Mark Guadagnoli, and graduate kinesiology student Michelle Samuel. The study appeared in the September 2008 issue of the Journal of Strength and Conditioning Research and can be found online at: http://www.nsca-jscr.org.
UNLV is a doctoral-degree-granting institution of 28,000 students and 3,300 faculty and staff. Founded in 1957, the university offers more than 220 undergraduate, master's and doctoral degree programs. UNLV is located on a 350-acre campus in dynamic Southern Nevada and is classified in the category of Research Universities (high research activity) by the Carnegie Foundation for the Advancement of Teaching.
UNLV
Monday, September 22
Sunday, September 21
The Week Ender
Hey now!
just so you know, Monday @11:45 AM summer officially ends.
Yuck.
I'm really sad about this as summer is my favorite season, but the changing of seasons is a good sign for me. I have been working hard to be able to resume my fall base training. So to have fall finally here, marks reaching a milestone.
After a short stint mourning the passing of summer, I'll fully embrace the newness of autumn.
Saturday Workout
This past weekend was sweet, I had a really tough workout on Saturday afternoon and had to recruit a friend and my BF to run it with me.
10x100m, with a jog back after each 100m. Then I finished off with some medicine ball exercises. My chest was burning like acid, and I have not felt that feeling in ages after a practice. The boys ended up a full length ahead of me, so when they were done their tenth, I was starting my ninth. It worked out for me since they were able to cheer me on for the final 100m run, which I needed.
No Shame No Gain
That day was almost designated a "N.S.W".
You know it well, the dreaded: "NO SHAME WORKOUT".
Meaning it hurts so much, I don't care what I look like and what I do as a result of this pain. Roll in the sand pit, cry out for Jesus, hurl...
But thankfully it didn't come to all that, though I fear its only a matter of time.
Motivational Talks
Saturday morning I went to the Toronto offices of Red Bull, where employees from all over the country were gathered for a Team Builder. The entire group was great as I shared my experiences.
My main message was as individuals we have to create environments where the people around us thrive and not merely survive.
Everything we say, do or don't do, sets a tone.
That tone creates a space.
What kind of space are you creating for those around you? Be it at the track or the workplace.
I shared the example of how my team and I have created a space where we respect and value each other. We have created a setting so consistent and reliable, where in my greatest victory or writhing defeat, I can face them without fear, intimidation or shame.
A big thanks to J.D and Jen for giving me the opportunity to meet your cool group of employees!
The Score Street Party
In the evening I was a part of The Score's street party that was graced with celebrities and those in the sports industry. I had so much fun on stage with Cabbie the host.
I even meet wrestler, The Iron Sheik.
And a random crab mascot on the street, great for me because I love clam chowda!
The highlight for me was taking pics with the real Boston Celtics NBA Championship trophy, at the VIP party. A new one is made every year for the winning team by Tiffany's.
T. dots own Kardinal Offishall ended the night w/ a live concert, and his big hit "Dangerous" featuring Akon.
Sunday Workout
Sunday morning, I ran 11 flights of condo stairs, walked down, and repeated that four times. I hit the wall hard, on the last run, which caught me off guard. I tried to move my legs as fast as I could but they felt like they were stuck in concrete. I realised after that I didn't eat anything before I began. Dur*
I was able to get some treatment for a couple hours that afternoon. I was happy to find out my body was able to maintain a lot of the work that was done earlier in the week. Despite the buildup to more demanding workouts.
There was some soreness in my foot this week, but it didn't last too long. This is to be expected based on my ligaments and tendons learning to work the way they should. Paranoid I speed dialed a member of my "fellowship of the foot", asking what the deal was. He assured me to not worry, this was in fact part of the process, some soreness as I gain more range and build on each workout is normal.
It's not like I didn't know all that, or wasn't told already, but still wanted to hear it again. Tee hee*
That's all for now, Tah
Perdita
just so you know, Monday @11:45 AM summer officially ends.
Yuck.
I'm really sad about this as summer is my favorite season, but the changing of seasons is a good sign for me. I have been working hard to be able to resume my fall base training. So to have fall finally here, marks reaching a milestone.
After a short stint mourning the passing of summer, I'll fully embrace the newness of autumn.
Saturday Workout
This past weekend was sweet, I had a really tough workout on Saturday afternoon and had to recruit a friend and my BF to run it with me.
10x100m, with a jog back after each 100m. Then I finished off with some medicine ball exercises. My chest was burning like acid, and I have not felt that feeling in ages after a practice. The boys ended up a full length ahead of me, so when they were done their tenth, I was starting my ninth. It worked out for me since they were able to cheer me on for the final 100m run, which I needed.
No Shame No Gain
That day was almost designated a "N.S.W".
You know it well, the dreaded: "NO SHAME WORKOUT".
Meaning it hurts so much, I don't care what I look like and what I do as a result of this pain. Roll in the sand pit, cry out for Jesus, hurl...
But thankfully it didn't come to all that, though I fear its only a matter of time.
Motivational Talks
Saturday morning I went to the Toronto offices of Red Bull, where employees from all over the country were gathered for a Team Builder. The entire group was great as I shared my experiences.
My main message was as individuals we have to create environments where the people around us thrive and not merely survive.
Everything we say, do or don't do, sets a tone.
That tone creates a space.
What kind of space are you creating for those around you? Be it at the track or the workplace.
I shared the example of how my team and I have created a space where we respect and value each other. We have created a setting so consistent and reliable, where in my greatest victory or writhing defeat, I can face them without fear, intimidation or shame.
A big thanks to J.D and Jen for giving me the opportunity to meet your cool group of employees!
The Score Street Party
In the evening I was a part of The Score's street party that was graced with celebrities and those in the sports industry. I had so much fun on stage with Cabbie the host.
I even meet wrestler, The Iron Sheik.
And a random crab mascot on the street, great for me because I love clam chowda!
The highlight for me was taking pics with the real Boston Celtics NBA Championship trophy, at the VIP party. A new one is made every year for the winning team by Tiffany's.
T. dots own Kardinal Offishall ended the night w/ a live concert, and his big hit "Dangerous" featuring Akon.
Sunday Workout
Sunday morning, I ran 11 flights of condo stairs, walked down, and repeated that four times. I hit the wall hard, on the last run, which caught me off guard. I tried to move my legs as fast as I could but they felt like they were stuck in concrete. I realised after that I didn't eat anything before I began. Dur*
I was able to get some treatment for a couple hours that afternoon. I was happy to find out my body was able to maintain a lot of the work that was done earlier in the week. Despite the buildup to more demanding workouts.
There was some soreness in my foot this week, but it didn't last too long. This is to be expected based on my ligaments and tendons learning to work the way they should. Paranoid I speed dialed a member of my "fellowship of the foot", asking what the deal was. He assured me to not worry, this was in fact part of the process, some soreness as I gain more range and build on each workout is normal.
It's not like I didn't know all that, or wasn't told already, but still wanted to hear it again. Tee hee*
That's all for now, Tah
Perdita
Friday, September 19
Comic Relief
I am preparing my thoughts for tomorrow morning, I gotta give a corporate talk for 60 minutes.
Needed a break and something to make me laugh, I found this!
@ 3:00 it gets priceless!
Ciao ;)
Perdi
Needed a break and something to make me laugh, I found this!
@ 3:00 it gets priceless!
Ciao ;)
Perdi
Thursday, September 18
Peking (北京) Pics Vol.1
Here are the first set of snapshots from my time in China working for CBC as an analyst.
I had a blast seeing my third Olympics in a whole new way.
Enjoy!
P
I had a blast seeing my third Olympics in a whole new way.
Enjoy!
P
The Score's Block Party
The Score network is officially launching their new HD studio this Saturday with a huge block party.
I was at the office this afternoon and got a tour of the set and it's very impressive.
I will be there on Saturday along with other sports figures, if you can't come down be sure to catch it live on The Score @ 7PM.
I was at the office this afternoon and got a tour of the set and it's very impressive.
I will be there on Saturday along with other sports figures, if you can't come down be sure to catch it live on The Score @ 7PM.
Wednesday, September 17
Need Medicine For Melancholy
I woke up today not feeling like myself. I have had a lot to be pleased about in the last few weeks.
Back to track workouts, a foot that gets healthier by the day, and newly elected to the COC Athlete's Council.
So I was surprised that I felt enveloped in a cloud of "myeh" upon waking.
I brushed my teeth. Colgate didn't cure it.
I checked voicemail certain that a bubbly message from my youngest sister who lights up my day, would zap it.
"Mini Me" never called.
I Browsed through email, looking for that forthcoming/pending message from a producer at the Oprah Winfrey Show asking me to be on the entire hour talking about "Perdita's Favorite Things".
Nothing from "Anybody!@Harpo.com."
Sigh.
This left the one thing that can make me truly happy: nutritives!
I walked over to the fridge, certain a cheese omelet, like the one Darius made for Nina in "Love Jones" would cure me.
Except I had to make it for myself as my "Darius" had already left for work, melancholy-free, no doubt.
When I got there all I was greeted by was a carton of old cherry tomatoes, 'oh my gosh': "I can't believe it's not butter", and "Presidents Choice" organic maple syrup.
I mean come on.
No mozzarella. No eggs. No medicine for my melancholy.
With the shutting of the fridge door I felt the melancholy strengthen. Perhaps I even shuddered.
It's rare that I get like this, but when I do I dislike it. I was determined to shake it.
Potential Cures Contemplated:
1) Chocolate, but it doesn't exactly mesh with the whole I'm trying to get back into shape and be on the podium at world's next summer plan.
Bummer, because that could have been it.
2) Pedicure, however I'm not due for at least another five days. I can't wait that long for a cure.
Plus I can't justify $25 unless my toes are absolutely jacked and girlfriend has to put her back into getting the cuticles to fall into submission.
3) A movie, except all my friends were working. I have been to the movies alone, but that's always in a sans-melancholy, highly confident state.
I thought to go 'as is' today, would simply be like scratching a chicken pox.
And who does that help?
So that left the only outlet that cures my ills.
Going to the track!
But there was a slight problem, I had gone Sunday to Wednesday. Today is Thursday and it was already proclaimed a rejuvenation day. Which is ironic based on how I felt when I woke up.
Today was designed to be an easy, breezy, beautiful, Perdita-can-park-it-on-the-couch kinda day. Practice isn't resuming until Friday.
What's a melancholic hurdler to do?
I sat on the couch and thought.
I traded my track suit for some Levis' and thought some more.
I stuck my foot in a vat of ice for ten minutes, the usual maintenance protocol, shivering yet pensive.
That's when it hit me: I have the option!
For seven months the one outlet that soothes me, that I can always lose myself in was not there.
Some athletes despise training, it's a necessary evil. For me it is a thing I relish.
It doesn't matter what is going on in my life, for those few hours I am training, I just don't give a care.
Neighbour: "Perdita your house is on fire!"
My response: "I'll get some water, just after I finish these repeat 200m runs"
The same outlet that has caused me heartbreak has also afforded me the highest highs, I don't mind the trade off, hence why I keep coming back.
So to have lost then found it, to focus on having the option and to be grateful for it: this is my cure for melancholy.
And guess what just happened?
"Mini Me" just called, she got out of class at York early, wants to know if I, "Mega Me" want to see a movie, a matinee downtown in an hour!!
LOL, OK gotta rush...
Perdita
Back to track workouts, a foot that gets healthier by the day, and newly elected to the COC Athlete's Council.
So I was surprised that I felt enveloped in a cloud of "myeh" upon waking.
I brushed my teeth. Colgate didn't cure it.
I checked voicemail certain that a bubbly message from my youngest sister who lights up my day, would zap it.
"Mini Me" never called.
I Browsed through email, looking for that forthcoming/pending message from a producer at the Oprah Winfrey Show asking me to be on the entire hour talking about "Perdita's Favorite Things".
Nothing from "Anybody!@Harpo.com."
Sigh.
This left the one thing that can make me truly happy: nutritives!
I walked over to the fridge, certain a cheese omelet, like the one Darius made for Nina in "Love Jones" would cure me.
Except I had to make it for myself as my "Darius" had already left for work, melancholy-free, no doubt.
When I got there all I was greeted by was a carton of old cherry tomatoes, 'oh my gosh': "I can't believe it's not butter", and "Presidents Choice" organic maple syrup.
I mean come on.
No mozzarella. No eggs. No medicine for my melancholy.
With the shutting of the fridge door I felt the melancholy strengthen. Perhaps I even shuddered.
It's rare that I get like this, but when I do I dislike it. I was determined to shake it.
Potential Cures Contemplated:
1) Chocolate, but it doesn't exactly mesh with the whole I'm trying to get back into shape and be on the podium at world's next summer plan.
Bummer, because that could have been it.
2) Pedicure, however I'm not due for at least another five days. I can't wait that long for a cure.
Plus I can't justify $25 unless my toes are absolutely jacked and girlfriend has to put her back into getting the cuticles to fall into submission.
3) A movie, except all my friends were working. I have been to the movies alone, but that's always in a sans-melancholy, highly confident state.
I thought to go 'as is' today, would simply be like scratching a chicken pox.
And who does that help?
So that left the only outlet that cures my ills.
Going to the track!
But there was a slight problem, I had gone Sunday to Wednesday. Today is Thursday and it was already proclaimed a rejuvenation day. Which is ironic based on how I felt when I woke up.
Today was designed to be an easy, breezy, beautiful, Perdita-can-park-it-on-the-couch kinda day. Practice isn't resuming until Friday.
What's a melancholic hurdler to do?
I sat on the couch and thought.
I traded my track suit for some Levis' and thought some more.
I stuck my foot in a vat of ice for ten minutes, the usual maintenance protocol, shivering yet pensive.
That's when it hit me: I have the option!
For seven months the one outlet that soothes me, that I can always lose myself in was not there.
Some athletes despise training, it's a necessary evil. For me it is a thing I relish.
It doesn't matter what is going on in my life, for those few hours I am training, I just don't give a care.
Neighbour: "Perdita your house is on fire!"
My response: "I'll get some water, just after I finish these repeat 200m runs"
The same outlet that has caused me heartbreak has also afforded me the highest highs, I don't mind the trade off, hence why I keep coming back.
So to have lost then found it, to focus on having the option and to be grateful for it: this is my cure for melancholy.
And guess what just happened?
"Mini Me" just called, she got out of class at York early, wants to know if I, "Mega Me" want to see a movie, a matinee downtown in an hour!!
LOL, OK gotta rush...
Perdita
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