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Dynamic Warm-Up

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Uploaded on Nov 14, 2009

Mike Zourdos, MS, CSCS, Ph.D. Student Exercise Physiology The Florida St. University
I have published multiple papers and abstracts on this topic throughout my Ph.D. as it is one of my main topics. I played soccer in college and and am now a Ph.D. student and powerlifter looking to qualify for USAPL RAW nationals. I have also run 5 marathons. Here is some information on static and dynamic stretching BEFORE exercise and it's effects on performance.

This is my dynamic warm-up for lifting. We do not static stretch before exercise because it decreases performance. Stretching acutely lowers muscular stiffness due to a deformation of the tissues surrounding the muscle known as the 'stretch relaxation'. With a less-stiff musculotendinous joint you can store less energy thus making you less efficient and causing you to expend more energy to complete the same task. The stretch shortening cycle now becomes compromised from static stretching which also eliminates the desired elastic potentiation effect (because there is as much stored energy). Many studies have been published on this topic over the past 10 years.

Static Stretching also decreases endurance performance and dynamic stretching may decrease endurance performance as well. I know this because there are only two studies ever done on stretching and endurance performance and I have done both of them. Static Stretching has been shown to decrease endurance performance (in press in the Journal of Strength and Conditioning Research) and dynamic stretching slightly lowered performance (in review in the Journal of Science and Medicine In Sport). Dynamic stretching seems to increase high performance (lifting, sprinting, and jumping), however, DYNAMIC WARM-UP seems to increase high performance even more so (which is why it is utilized here).

These are not opinions, but rather facts on warm-ups and stretching. I presented my paper on dynamic stretching at the American College of Sports Medicine National Conference last spring. If you have other questions type my name into google scholar, pubmed, or the Medicine and Science in Sports and Exercise website (www.ms-se.com) to read my published papers and abstracts.

--Mike Zourdos, MS, CSCS, Ph.D. Student Exercise Physiology The Florida State University

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