The Effects of a Flexibility
Enhancement Program on Athletic Performance
Brian-Matthew
Hickey, PhD
Florida
State University
©
2000
(Abstract)
When
examining the critical factors that contribute
to high level athletic performance, flexibility
is one of the key items. It has been
hypothesized that improving an athlete's
flexibility may allow them to be more successful
in their chosen athletic endeavor. More
specifically, speed, the most vital determinant
of athletic success, may be significantly
improved by incorporating some form of
flexibility enhancement into an athlete's
training program.
Recently,
a scientific study was conducted to examine
whether or not including a specific form of
flexibility training in an athlete's daily
training routine would improve sprint
performance. In this study, 30 men age 20-35,
who exercised an average of 7.5 hours per week
during the six months prior to the study served
as subjects. Their preferred modes of training
were free weights and cardiovascular machines
(Stairmaster, stationary bicycle etc.). Fifteen
individuals included twice daily, five minute
flexibility sessions into their exercise
routine, thereby acting as the treatment group.
The second group served as the control and did
not incorporate any additional flexibility
training into their pre- existing training
program. Flexibility was assessed by a sit and
reach test, power through a vertical jump test
and speed by a 40 meter dash. The results,
expressed as percent improvement from the pre
test to the post test, are as follows:
Percent
Improvement from Pre Test to Post Test
|
|
Flexibility
|
Power
|
Speed
|
|
Treatment
group
|
64%
|
10%
|
5%
|
|
Control
group
|
9%
|
0%
|
0%
|
These
results indicate that supplementing an athlete's
daily training routine with flexibility training
is a promising way to increase athletic
performance. In essence a cascade of events is
set into motion. Flexibility improves, which in
turn positively affects power generation,
thereby augmenting speed.
In
this study, the Intracell Stick was used by the
treatment group as the flexibility enhancing
modality that was added to their training
program. The Intracell Stick is a 24 inch
instrument [Body Stick], containing 14, one inch
free-moving spindles that rotate around a
semi-flexible core. By applying rolling pressure
to muscles following a workout, blood flow is
increased. As a result, waste products from
various metabolic processes are removed,
recovery is enhanced and soreness reduced. An
additional benefit of using The Intracell Stick
is that it allows the user to locate and treat
specific tender areas in the musculature. This
allows the user to give attention to both the
weakest and strongest regions of each muscle,
promoting development of the entire range of
motion.
The
results of this study demonstrate that the
Intracell Stick has the potential to improve
athletic performance through increasing muscle
flexibility, thereby improving power, speed and
the ability to recover faster from intense
training.
THE
FLORIDA STATE UNIVERSITY
COLLEGE
OF EDUCATION
THE
EFFICACY OF THE ROM DEVICE
AS
AN ERGOGENIC AID
WITH
RESPECT TO SELECT MEASURES OF
POWER
GENERATION, FLEXIBILITY AND SPEED
BY
BRIAN
MATTHEW HICKEY
Fall,
2000
TABLE
OF CONTENTS
LIST
OF
TABLES
...
.ix
LIST
OF
FIGURES
...x
ABSTRACT
.
xi
CHAPTER
1 INTRODUCTION
..
...
.1
Purpose
of the Study.
..
. . .
.
. . . .
...
2
Research
Questions
..
..
.2
Significance
of the
Study
...3
CHAPTER
2 REVIEW OF
LITERATURE
.....
.....4
Power in the Athletic
Arena
...
....4
Flexibility Enhancing
Modalities
..
.6
Ballistic
Stretching
..
...9
Passive
Stretching
..
9
Static
Stretching
.
..10
Proprioceptive
Neuromuscular
Facilitation
.
10
Active
Isolated
Stretching
..
..11
Massage
..
..12
The
ROM Device: An Eclectic
Modality
.
...13
The
Benefits of a Flexibility Enhancement
Program
..
.15
Time
Course of Adaptation to Training
Stimuli
..17
Periodization
Overview
...18
Time Necessary for
Adaptation
...19
Literature
Void
.
.20
Research
Hypotheses and Rationale
.
23
Research Question
1
23
Research Question
2
23
Research
Question
3
24
CHAPTER
3
METHOD
..25
Research
Design
.
...25
Participants
...27
Test
Battery
.
..27
Sit and Reach
Test
...28
40 meter Dash
Testing
.
29
Vertical Jump
Testing
..29
Intervention
Procedures
...30
Statistics
...30
CHAPTER
4
RESULTS
..32
Descriptive Data
. .
...32
Data Analysis by
Hypothesis
...33
CHAPTER
5 DISCUSSION AND
CONCLUSIONS
.
36
Research Question 1: 40 Meter Dash
Performance
.
36
Research Question 2: Vertical Jump
Performance
..38
Research Question 3: Sit and Reach
Performance
..39
General
Discussion
..41
Hemodynamic
Factors
.
42
Temperature Dependant
Effects
..44
Trigger
Points
..45
Delimitations
of the
Study
...46
Future
Directions
.
47
Summary
and Conclusions
.
..49
APPENDIX
A Training Program Survey and
Log
.
...
..50
APPENDIX
B Informed Consent
Form
.
.
51
REFERENCES
55
BIOGRAPHICAL
SKETCH
...60
LIST
OF TABLES
Table
1. Age of
Subjects in the Treatment and Control Groups
..33
Table
2. Hours
Trained Per Week for the Treatment and Control
Groups
..
...33
Table
3. Test
Battery Results
...35
Table
4. Paired
Sample t-test Results
..35
LIST
OF FIGURES
Figure
1. The
Effects of the ROM Device on 40 Meter Run
Performance
...37
Figure
2. The
Effects of the ROM Device on Vertical Jump
Performance
.
.38
Figure
3. The
Effects of the ROM Device on Sit and Reach Test
Performance
...40
Figure
4. The
Ergogenic Cascade for the ROM Device
..
...
.41
CHAPTER
1
INTRODUCTION
Power is often the
deciding factor in athletic performance.
This explosive strength becomes
especially critical in anaerobic events.
Essential considerations in the
generation of highly explosive power are muscle
structure and the rate at which muscles can
generate force.
The velocity of contraction, with respect
to maintaining a high degree of force output,
further moderates top anaerobic performance
(Kraemer & Newton, 1994).
The
manifestation of power in the running gait is
speed. Sprinting
speed is a function of biomechanical form,
maintenance of maximal velocity, improved
acceleration to maximum velocity and an increase
in both stride length and stride frequency (Dintiman,
Ward & Tellez 1997).
As
delineated by the five components of fitness,
muscle flexibility is an integral component of
optimal human performance.
Athletes possessing a high degree of
flexibility traditionally demonstrate an
increased proficiency in movements which are
fundamental to athletic performance, and are
able to perform at the zenith of their potential
without injury, when contrasted with their less
flexible counterparts (Bonci & Belcher,
1994). Furthermore,
the inflexible muscle is predisposed to injury
(Wang, Whitney, Burbett, & Janosky, 1993).
Consequently, athletes who exhibit
reduced levels of flexibility are at risk for
experiencing the negative duality of reduced
performance and increased risk of injury.
With respect to ergogenic properties,
stretching, a modality for flexibility
enhancement, prepares the muscle for vigorous
activity (Liston, 1999).
A sure fire way to
improve power generation, hence athletic
performance, is through the implementation of a
flexibility enhancement program (Girouard &
Hurley, 1995).
Hamstring flexibility may be
significantly improved in as little as three
weeks via a passive stretching program (Godges,
MacRae, & Engle, 1993).
Daily employment of either static,
dynamic or proprioceptive neuromuscular
facilitation stretching modalities has been
shown to improve flexibility and associated
measures of localized muscular strength and
endurance in less than two months (Kokkonen
& Lauritzen, 1995; Lucas & Koslow,
1984). Additionally,
benefits from the long run augmentation of
flexibility include the prevention of sprains
and strains (Bonci & Belcher, 1994).
Purpose
of the Study
The
purpose of this study is to investigate the
effects associated with the employment of a self
massage program using the ROM Device on
anaerobic sprint performance, and field tests of
flexibility and power.
Research
Questions
In
order to examine the efficacy of employing the
ROM Device as an ergogenic aid, with respect to
flexibility, power and speed, the following
questions needed to be addressed:
1.
Does implementation of a self massage
program utilizing the ROM Device improve 40
meter dash performance?
2.
Does implementation of a self massage
program utilizing the ROM Device improve
vertical jump performance?
3.
Does implementation of a self massage
program utilizing the ROM Device improve sit and
reach test performance?
Significance
of the Study
The
results of this study may impact anaerobic
performance in a variety of ways. First and
foremost, an absolute improvement in 40 meter
dash performance may indicate that regular use
of the ROM Device could improve linear,
anaerobic sprinting performance. Second, an
absolute improvement in vertical jump may
indicate that regular use of the ROM Device
could improve the development of lower limb
muscular power. Third, an absolute improvement
in sit and reach score may indicate that regular
use of the ROM Device could improve hamstring
and lower back flexibility.
Significant
results from this study may lend credence to the
belief that improved flexibility is an integral
component in enhanced power, which in turn may
positively affect running speed.
Furthermore, this study may demonstrate
that a commitment to a flexibility enhancement
modality could serve as an ergogenic aid with
respect to anaerobic activities.
CHAPTER
2
REVIEW
OF LITERATURE
In providing a theoretical and practical
basis for this study, this review of literature
will address four areas.
First, there will be an examination of
the paradigm of power generation as it applies
to anaerobic athletic events.
Second, flexibility enhancing modalities
which are currently accepted as ergogenics
within the context of the athletic arena will be
discussed.
Third, the time course of adaptation to
training stimuli will be discussed.
Last, the void in current literature as
it pertains to aforementioned topics will be
scrutinized.
Power
in the Athletic Arena
In
short duration activities, the ability to
develop force very rapidly is a key determinant
to success.
However, the ability to develop a high
level of force is not as important as the
ability to develop a high level of force in a
very small time frame.
The development of muscle mass and
absolute strength are the foundation of power
generation, but in isolation possessing a high
degree of these qualities may actually hinder
athletic performance (Staley, 2000).
In light of the pre-existing limits of
human physiology, the sport sciences are
challenged with the formidable task of
continually unearthing ways in which to shift
the force - velocity curve to the left.
Such a transition will reduce the time
frame necessary to generate performance specific
force. Hence,
an increase in power will follow.
By improving an athlete's flexibility, it
is intuitive that range of motion will be
improved. It
is hypothesized that an increase in flexibility
will lead to an improvement in power and a
resulting leftward shift of the force - velocity
curve (Gordon, Huxley & Julian, 1966).
Power
may be defined as the greatest possible
neuromuscular impulse generated over a given
time period (Schmidtbleicher, 1992).
Maximal rate of force development,
explosive strength, is the neuromuscular
system's ability to produce a contraction at
very high velocities.
Power is further moderated by the initial
rate of force development.
This construct can best be described as
starting strength, or the amount of power
generated when a movement pattern is initiated.
As the interval of the force producing
cycle decreases to a duration below 250 ms per
cycle, maximal rate of force development and
initial rate of force development are the main
determinants of success.
The dominant factor in actions lasting in
excess of 250 ms per cycle is maximal strength (Schmidtbleicher,
1992).
Power
production in the running gait, or similar short
duration cyclical activities, is typified by a
small angular displacement and a high degree of
intermuscular coordination.
Generation of such power is dependent
upon the following mechanisms.
Prior to ground contact, the extensor
muscles are activated in accordance with the
central motor program.
Cross bridge formation inhibits
elasticity, thereby reducing muscle length at
the point of initial ground contact.
Simultaneously, a segmented stretch
reflex ensues to augment muscular force
development so that elastic energy can be stored
in the tendons of the main extensor muscles.
This process creates a powerful push off
phase of the running gait.
A lower level of neural activation
characterizes the concentric phase of the
running gait (Schmidtbleicher, 1992).
The magnitude and quality of power
generated is a function of the muscle's
innervation pattern and the functional strength
of the muscle - tendon system with respect to
its contractile and elastic capacities.
Besides concentric and isometric
contractions, power generation is further
moderated by the eccentric component of
contraction (Schmidtbleicher, 1992).
Consequently, when seeking to design and
implement a training program with increased
sport specific power generation as its specific
goal, the three critical considerations are: (a)
the prevention of reflex inhibition, (b) an
increase in neural activation, and (c) the
selection of modalities which will promote
structural changes in muscle and associated
tissues in a minimal time frame (Hutton, 1992).
Flexibility
Enhancing Modalities
Flexibility, an
essential quality of the muscular system, is
critical for athletic performance.
A lack of flexibility predisposes the
athlete to injury, especially strains.
A complete range of motion is necessary
for the successful execution of athletic skills.
When the muscle exhibits a high capacity
to move through a complete range of motion in a
minimum time frame, there is an increased
protection against injury (Roy & Irvin,
1983).
When examined in
the context of the athletic arena, the
interaction of the muscle - joint complex may be
viewed as a physiologic torque generating
system. As
specified by the muscle architecture, assuming
uniform moment arms, a joint capable of a larger
range of motion will produce greater torque than
a joint with a more limited range of motion
(Hoy, Zajac and Gordon, 1990).
The negative correlation between speed of
contraction and torque generation lies at the
crux of power development.
Specifically, maximal athletic
performance hinges on the athlete's ability to
produce an optimal contractile force relative to
the rate of change in the joint angle.
In general, the
plasticity of the myogenic component plays a
critical role in determining muscular pliability
(Noth, 1992).
Consequently, the more an individual
participates in repetitive motion activities,
the greater the risk of developing tightness in
the musculature that generates these movements.
As the range of motion becomes
increasingly constricted, the biomechanical
efficiency is compromised and injury risk
escalates.
In order to prevent the onset of these
negative qualities, flexibility needs to be
maintained or improved (Roy & Irvin, 1983).
The mobility of an
articulation is defined as the amount of motion
experienced before being restricted by the
surrounding tissues.
Mobility, dictated by the articulation's
total range of motion, is typically expressed in
degrees of flexion and quantifies flexibility.
Since flexibility is specific to each
joint, its range of motion is influenced by the
shape of the articulation, and the tightness of
the bones and ligaments that encapsulate the
joint. Flexibility
exercises are designed to enhance the "stretchability"
of the ligaments and tendons.
An enhanced range of motion allows for a
more flexible articulation to move safely into
positions which an inflexible one cannot
achieve. Consequently,
flexibility is an important factor in the
performance of motor skills and the prevention
of injuries (Kreighbaum & Barthels, 1985).
When
examining joint mobility, four factors create
resistance to motion.
These constraints may be either
neurogenic, myogenic, joint or frictional in
nature. With
respect to joint capacity being restrained
neurogenically in a voluntary muscle, as neural
activation increases so does tonicity.
As a result, the muscle becomes resistive
to stretch (Hutton, 1992).
At the myogenic level, thixotropic bonds
between actin and myosin filaments play a role
in limiting flexibility.
Thixotropy, the viscosity of a gel, is
altered with activity.
Consequently, when the muscle is exposed
to a pre-stretch condition that reduces the
viscosity of the actin-myosin complex, range of
motion about the joint will increase (Hutton,
1992). The
limitations placed upon flexibility by joint
architecture include: (a) bone articulation and
physical structure, (b) joint capsule
composition, and (c) ligament and tendon
attachment (Hutton, 1992).
Frictional constraints are concerned with
lubrication, contact area and the coefficient of
friction (Kreighbaum & Barthels, 1985).
These conditions are in turn linked to
joint architecture, the supply of synovial
fluid, and thixotropic response (Hutton, 1992).
In
an acute setting only the neurogenic and
myogenic constraints are subject to voluntary
control. In
general, emphasis has been placed on the
neurogenic component via employing stretching
techniques that presumably enhance the level of
inhibition to the muscle experiencing treatment
(Hutton, 1992).
It is theorized that reflex control is
the predominant component of flexibility
enhancement (Sherrington, 1906).
The primary flexibility enhancement
modalities are: (a) ballistic stretching, (b)
passive stretching, (c) static stretching, (d)
proprioceptive neuromuscular facilitation, (e)
active isolated stretching, and (f) massage
therapy (Chaitow, 1980; Hutton, 1992; Mattes,
1995).
Ballistic
Stretching
A
ballistic stretch may be characterized by the
application of a stretch torque through a
movement which is both dynamic and rapid.
The extreme limits of the range of motion
are explored.
This modality has come under criticism
since it has been shown to aggravate the muscles
and associated connective tissues.
Additionally, the production of small
muscle tears and a resulting generation of
inflexible scar tissue may result. Last,
a stretch reflex may be initiated, causing a
rapid contraction of the muscle.
This may, in turn lead to spasms and the
creation of an over tight, rather than relaxed,
muscle (Chaitow, 1980; Hutton, 1992).
Passive
Stretching
The
passive stretching modality is usually employed
when an individual is paralyzed, or when the
agonist muscle group is injured.
In these instances it is crucial to
maintain joint range of motion.
If the musculotendon unit is not
activated on a regular basis, it will
permanently shorten and joint motion will be
lost. Passive
stretching requires assistance from an
individual who provides a continuous resistance
which is just below the pain threshold.
The duration of each stretch may last up
to one minute.
It should be a slow steady force, that
gently lengthens the isolated muscle.
This modality has several drawbacks.
First, it is dependant on the assistant
and their judgment.
Therefore, an error could easily reverse
all benefits or initiate the onset of a stretch
reflex. Additionally,
this type of stretching may be painful and there
is no motor learning or improvement in active
range of motion.
It fails to activate or strengthen the
weak, overstretched agonist muscle.
Consequently, there is no enhancement of
a coordinated movement pattern (Mattes, 1995).
Static
Stretching
The
static stretch has been used for centuries as a
modality to increase range of motion (Mattes,
1995). It
is characterized by placing a joint in the outer
limits of its present range of motion and then
subjecting it to a stretch torque (Hutton,
1992). This
torque may be passively induced or enhanced
through the application of weights.
A drawback to this protocol is the
potential for overstretch, a risk of damage to
the muscle or its associated tendons and the
plausible initiation of a stretch reflex.
In some instances pre-workout stretching,
employing a static based protocol, may lead to a
higher incidence of injury (Liston, 1999).
Proprioceptive
Neuromuscular Facilitation (PNF)
Kokkonen
and Lauritzen (1995) have demonstrated that
Proprioceptive Neuromuscular Facilitation is a
viable modality for increasing localized
muscular strength, endurance and flexibility.
Using a repeated measure design with a
control group, the following results were
reported. In
the male experimental group, flexibility
increased 38%, strength 17.2% and localized
muscular endurance 35.6%.
The female experimental group exhibited
the pursuant gains: a 23.2% increase in
flexibility, a 16.8% increase in strength, and a
35.5% increase in localized muscular endurance.
Furthermore, the control group made no
significant improvement during the intervention
period.
Proprioceptive
neuromuscular facilitation uses a maximal
pre-contraction of the muscle group about to
undergo elongation (Hutton, 1992).
Its theoretical underpinnings may be
linked to the theory of successive induction,
whereby the agonist is successively excited to
induce less reflex activity (Sherington, 1906).
This modality may be subdivided into: (a)
contract relax, and (b) contract relax - agonist
contract. In
a contract relax stretch, the muscle is first
maximally contracted then subject to a static
stretch. The
contract relax - agonist contract stretch also
begins with a maximal contraction.
At this point however, there is an
accompanying contraction of the agonist.
In both modalities, the stretch torque is
usually enhanced by a second party.
As with passive stretching, success or
failure is linked to the individual assisting in
the process.
Furthermore, it is time consuming and
dependant upon sustaining exertion while
providing a graded resistance to the movement
(Mattes, 1995).
Active
Isolated Stretching (AIS)
Many
stretching modalities are characterized by an
isometric, eccentric muscular contraction.
Active Isolated Stretching (AIS) is
rooted in the belief that these techniques,
which work muscles and connective tissue while
they are actively contracting, makes the
reduction of muscle tension highly unlikely.
Additionally, soreness or injury may
result. Furthermore,
AIS does not employ assistance from others since
outside forces may move joints too far.
The AIS method uses a contraction of the
agonist muscle followed by a relaxation of the
antagonist.
As with the other modalities, AIS claims
to enhance recovery, create soft pliable scar
tissue following injury, prevent and eliminate
trigger points, reduce swelling, edema and
bruising, activate the lymphatic system, enhance
lung ventilation, promote the removal of toxins
and acids, augment capillary growth, and nourish
and lubricate the musculature (Mattes, 1995).
The primary drawback to this modality is
the time commitment.
In general, the program takes 30 minutes,
excluding warm up.
Furthermore, AIS stretches last no longer
than two seconds (Liston, 1999).
To this end, this modality appears to be
a derivative of ballistic stretching, and when
used inappropriately, may actually damage the
muscle. Specifically,
predisposition to injury is highest when a
thorough warm up does not precede the
implementation of a flexibility enhancement
protocol (Coe, 1996).
Massage
Massage,
as a therapeutic and flexibility enhancing
modality, dates back to Hippocrates.
The underlying goal of massage therapy is
to allow for body-mind reintegration and balance
via the creation of a therapeutic experience
which affords an individual the opportunity to
release their physical and emotional tensions
(Long, 1996).
The aim is to remove the substances
trapped in the muscles which are not dispelled
by exercise.
By dispersing these toxins, it is hoped
that the signs and symptoms of fatigue are also
eliminated.
The benefits of massage exist within the
physical, physiological and psychological
realms. In
general, massage seeks to reduce the perception
of localized muscular pain, mobilize and enhance
ranges of motion, improve blood and lymph
circulation, sedate the nervous system and
eliminate or prevent trigger points.
Additionally, chest massage has been
shown to enhance lung tidal volume (Wood &
Becker, 1981).
Following a massage treatment, hemoglobin
levels and red blood cell count have been shown
to improve (Schneider & Havens, 1915).
Massage tends to open sebaceous and sweat
glands, thereby improving their function (Krusen,
1941). Psychologically,
a massage treatment often results in soothing
feeling characterized by reduced stress levels
(Wood & Becker, 1981).
Two primary drawbacks to massage therapy
are time investment and monetary factors.
In order for this to be a viable
therapeutic modality, treatment sessions need to
occur 2-3 times a week.
Often a massage session will last upwards
of one hour, with fees typically starting at $50
(Long, 1996).
The
ROM Device: An Eclectic Modality
For
many years a debate has raged over the foremost
way to enhance flexibility.
Some claim that static stretching
produces the best results, while others argue
for activated isolated stretching or
proprioceptive neuromuscular facilitation
(Mattes, 1995).
Still other factions believe that massage
is pre-eminent in terms of its benefits (Chaitow,
1980). Despite
these polarized opinions, there is not one,
clear cut, optimal technique.
Consequently, in order to maximize the
gains from a flexibility enhancement program, an
eclectic tact should be taken.
The key features of each method may be
incorporated into a progressive system designed
to maximize gains within a minimum time frame.
Recently, the ROM
(Range of Motion) Device has been developed as a
tool which allows the user to passively enhance
their flexibility through the implementation of
a self massage technique (Bonci & Belcher,
1994). The
tool measures 24 inches in length.
It contains 14 one inch free moving
spindles which rotate independently around a
semi rigid plastic core.
Ease of use is enhanced by handles on
either end (Bonci & Belcher, 1994).
By applying deep rolling pressure to the
muscles a stripping massage is facilitated.
The effect of this procedure is to
relieve intramuscular pressure and increase
localized blood flow (Bonci & Belcher,
1994).
The basic premise of how the ROM Device
enhances flexibility is as follows.
An inactive muscle is characterized by a
low degree of pliability.
Additionally, during inactivity,
metabolic wastes tend to become trapped in the
muscle, further reducing fluidity.
A sudden loading of a cool muscle may
cause extensive stretching of the muscle fibers.
This overstretch tends to place an
adverse strain on the localized muscular system,
thereby negatively impacting musculoskeletal
flexibility and providing an ideal medium for
the formation of trigger points.
Implementation of a self massage program
utilizing the ROM Device has shown a propensity
to dilate blood vessels.
Consequently, trapped metabolites are
removed, circulation is increased and the muscle
is prepared for loading (Bonci & Belcher,
1994).
Preliminary
anecdotal results show that the ROM Device has a
profound effect on muscle flexibility, strength,
endurance and recovery from intense exercise
bouts (Bonci & Belcher, 1994).
Significant changes in trigger point
pressure threshold measures following the use of
the ROM Device have been found (Belcher, 1993).
Furthermore, the use of the ROM Device
has significantly altered the pressure threshold
values of fibromyalgia patients (Masengale,
1993).
Endurance, strength
and flexibility are three of the basic
components of physical fitness.
During intense exercise, all three
factors are compromised by the accumulation of
lactic acid.
As this by product of anaerobic
metabolism accumulates in muscle tissue,
functioning is significantly compromised,
contributing to fatigue.
The ROM device may be employed during
intense physical activity in an attempt to rid
muscles of metabolic waste and enhance energy
stores. Following
activity, use of the ROM Device for stripping
massage may decrease recovery time (Bonci &
Belcher, 1994).
In general, the
body contains many multi-joint muscles, ones
which cross more than one joint.
Consequently, flexibility of the entire
muscle is difficult to attain.
Furthermore, uniform, in vivo stretching
is difficult to assure since a muscle is
typically lengthened across one joint while it
is simultaneously being shortened across
another. The
ROM Device solves this specificity dilemma.
Via employing this tool, the user can
locate and treat specific tender areas in their
musculature thereby eliminating any segmentally
shortened muscle (Bonci & Belcher,
1994).
This technique
provides the benefits of massage without the
associated time or cost.
Specifically, myofascial trigger points
are eliminated thereby returning the muscle to
its optimal length.
Via regular application of this
technique, cumulative muscle trauma may be
prevented.
With respect to the time commitment for
the user, the entire body can be treated in less
than 10 minutes (Belcher, 1993).
In comparison, other total body
techniques take up to 45 minutes to complete
(Long, 1995).
When assessing
flexibility, it is of critical importance to
note that all individuals have unique and
diverse needs.
Pain and weakness may occur at any point
in an individual's range of motion.
In deference to this existence of
different areas of inflexibility within a given
range of motion, there arises a need for a
program which isolates tender points while
simultaneously positively affecting the entire
muscle. This
ideal program is not limited to enhancing the
weakest point in the range of motion.
Instead, it accommodates the stronger
regions as well, promoting a faster development
of the entire range of motion.
To this end, the ROM Device serves to
meet these demands.
The
Benefits of a Flexibility Enhancement Program
Upon
assessing the benefits of a flexibility
enhancement program it is key to note that both
chronic and acute adaptations exist.
Immediately following the completion of a
stretching program, the muscle's core
temperature has been shown to increase.
There is an increase in the blood flow to
the working muscles which positively alters the
body's blood distribution to cope with the
increasing demands placed on the musculature.
Consequently, the body's ability to
deliver hemoglobin, hence oxygen, to the working
muscle is enhanced.
There is also an increase in the
interactions of the muscle's actin and myosin
filaments which increases the speed and force of
each muscular contraction, thereby improving
performance.
A relaxation of the antagonist muscles is
promoted. This
reduces the resistance to movement and decreases
the risk of muscle and tendon injuries, such as
strains and sprains.
As muscle tension is reduced, the body
becomes more relaxed and coordinated.
This, in turn promotes joint movement and
enhances range of motion (de Swardt, 1995).
According to Mattes
(1995), the implementation of a flexibility
enhancement program provides the following long
term benefits.
The complete range of motion of the joint
tends to be increased and maintained.
Additionally, there has been shown to be
a decrease in muscle soreness and a resulting
increase in functional activity from the
employment of a flexibility enhancement program.
Furthermore, an inverse relationship has
been exhibited between neuromuscular tension and
musculotendon extendibility.
Improving flexibility reduces the
likelihood of strains, tears and tightness that
may result in muscular pain, spasm and cramping.
In the event of acquiring one of these
ailments, range of motion enhancement techniques
play a central role in the recovery process.
Moreover, a flexibility enhancement
program tends to lengthen the fascia, which
supports and stabilizes the muscles, organs and
most body tissues.
The underlying tenant of a flexibility
enhancement program is the generation of a
medium, which provides an ideal environment for
the relaxation of the musculature (Wood &
Becker, 1981).
Time commitment to a flexibility program
should be equal to one fourth of the total
training time.
For instance an individual who runs 35
miles per week, with a total training time of
245 minutes, needs to devote approximately 10
minutes per day to flexibility enhancement.
(Dellinger & Freeman, 1984; Ebbets,
1993). These
sentiments are echoed by Kokkonen and Nelson
(1996) who conclude that flexibility enhancement
must be sufficient in nature as to facilitate a
full range of motion.
They continue that modalities seeking the
aforementioned end may be over utilized in the
acute context when duration for an isolated bout
approaches or exceeds 20 minutes.
From the physiological standpoint, this
ergolytic effect may be traced to an inhibition
of the spinal cord neurons by the Golgi tendon
organs following an overly aggressive acute
application of a given flexibility enhancing
modality.
Time
Course of Adaptation to Training Stimuli
When
examining the effect of an ergogenic aid, with
respect to the time course of a given
intervention, periodization theory forms the
theoretical basis for determining the length of
the intervention.
In light of the training principle of
individual response, athletes with similar
characteristics, for example: (a) training
density, (b) current level of performance, and
(c) current preparedness, will generally adapt
to an identical stimulus within a reasonably
similar time frame.
This adaptation is afforded by adhering
to the training principle of variation and the
training program design framework of
periodization.
Periodization
Overview
| 