the importance of a functional warm-up - react
TRANSCRIPT
![Page 1: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/1.jpg)
The Importance of a Functional Warm-up
David Reavy, PT, MBA, OCS
![Page 2: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/2.jpg)
Outline● Why do a Functional Warm Up?● What is a Functional Warm Up?● Functional Warm-Up vs Stretching● Exercise order matters● Functional Warm-up
![Page 3: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/3.jpg)
Why do a Functional Warm Up?
● No matter what time of day, your body is inactive prior to activity○ Static positions
■ Sleeping■ Sitting■ Standing
● Posture○ Bony alignment
■ The position of your bones determine what muscles work■ Your body becomes accustomed to the position you are in which can negatively
impact your posture
![Page 4: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/4.jpg)
Why do a functional warm-up?
● Use the stretch reflex to your advantage○ Stretch reflex: normally used to protect your muscles from overstretching
■ The reflex brings increased nerve activity and activity to the muscle
● Injury prevention○ Increase muscle temperature○ Increase muscle elasticity○ Increase smoothness of muscle contraction
● Increases Force Production○ More muscles working ○ Increased muscular output
![Page 5: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/5.jpg)
Functional Warm-Up vs Stretching
● Significant decrease in squat 1RM by 8.36% following passive stretching● Significant decrease in reported lower body stability by 22.68% after PS● Meta-analysis found negative effects on maximal muscle strength and
explosive performance○ Cannot recommend stretching as the sole warm-up activity
![Page 6: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/6.jpg)
Example Functional Warm-Up
● 4-way lunge● Inner thigh squat● Hamstring golf ball pick-up● Curtsy lunge● Calf raises
![Page 7: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/7.jpg)
Functional Warm-Up
● 4-way lunge
![Page 8: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/8.jpg)
Functional Warm-Up
● Inner thigh squat
![Page 9: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/9.jpg)
Functional Warm-Up
● Hamstring golf ball pick-up
![Page 10: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/10.jpg)
Functional Warm-Up
● Curtsy lunge
![Page 11: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/11.jpg)
Functional Warm-Up
● Calf raises
![Page 12: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/12.jpg)
Questions?
![Page 13: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/13.jpg)
THANK YOU!
David Reavy, PT, MBA, OCS React Physical Therapy
(312) 243-9350 www.bereact.com
![Page 14: The Importance of a Functional Warm-up - React](https://reader030.vdocuments.net/reader030/viewer/2022020701/61f8cccbcaa7512a143ba25d/html5/thumbnails/14.jpg)
●