Hoist Fitness ROC-IT - Manual (Page 12)

An aerobic warm-up followed by static muscle stretching (moving a muscle to the point of tension, then holding the stretch
for 15 – 30 seconds) prior to exercise has long been recommended as standard practice to reduce the risk injury during
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stretching has also shown some reductions in athletic performance.
Generally, warm-up and stretching before exercise warms the body, joints, tendons and muscles to reduce stiffness and
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static stretching and some sensitive to dynamic stretching (actively moving the muscles to an end-point of the range of motion,
holding the stretch for only 1 – 2 seconds). Ideal muscle preparation involves activation of both types of nerves to prime
the entire neuromuscular pathways for activity. It is therefore believed that the goal of a pre-exercise regimen is to warm the
joints to reduce any potential risk for injury and to prepare the neuromuscular pathways for activity.
Slow, controlled dynamic stretching is considered the most optimal mode of stretching to achieve this neuromuscular
preparation. These stretches are more advanced and challenging, and consequently most appropriate for more conditioned
individuals given their need for greater levels of balance and stabilization during partial or full body movements, and
stretching of multiple muscles simultaneously.
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exercise muscle stiffness and soreness. Static or dynamic stretching modalities effectively achieve these goals.
The introductory program will incorporate the more traditional warm-up and static stretching protocol whereas the
intermediate and advanced programs progress towards dynamic warm-ups as a replacement. The post-exercise or cool-
down phase incorporates both static and dynamic stretches.
WARM-UPS, S TRETC HING AND COOL -DOWNS
I N T R O D U C T O R Y P H A S E
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