Rövid leírás:

The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of flexibility enhancing techniques, assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises.  

Hosszú leírás:

The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of flexibility enhancing techniques, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises.  This fully revised new edition not only updates the present information but adds new chapters on areas that have attracted substantial interest in the last 5 years such as foam rolling, vibration, global effects of stretching, alternative methods to increase flexibility (e.g., resistance training) and others.

Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific inquiry into stretching as well as other flexibility enhancing techniques (e.g., foam rolling, vibration, resistance training, and others) and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

"In this comprehensive textbook, readers will discover a wealth of stretching techniques designed to improve flexibility, sport performance, prevent injuries, and promote overall health. Whether you are an athlete looking to enhance performance or simply aiming to increase your range of motion, Professor Behm?s textbook is a must-have addition to your fitness library."

Prof. Urs Granacher, PhD, University of Freiburg, Germany.

"Professor Behm shares his profound knowledge and expertise in this book. The body of available evidence is presented using an explicative and practical narrative. An essential read for all those interested in the topic."

Prof. Rodrigo Ramirez-Campillo PhD, Exercise and Rehabilitation Sciences Institute. School of Physical Therapy. Faculty of Rehabilitation Sciences. Universidad Andres Bello. Santiago, Chile.

 "It is the perfect book to tap into the wisdom of stretching as developed by researchers. By reading this book, you will gain wisdom about the past, present, and imagine the future of stretching"

Prof. Masatoshi Nakamura PhD,Faculty of Rehabilitation Sciences, Nishi Kyushu University, Kanzaki, Saga, Japan

"With this work, Prof. Behm provides an encyclopedia of flexibility techniques that illustrates the current scientific knowledge on stretching and related training techniques in the most comprehensive manner. The content of this book served as an important baseline for much ongoing research, including my PhD Thesis."

Konstantin Warneke PhD, University of Graz, Graz Austria

Tartalomjegyzék:

Section I: The Science and Physiology of Stretching

1. My Personal Motivation for Stretching

2. History of Stretching

3. Types of Stretching and the Effects on Flexibility

                             Stretching-Induced Changes in Range of Motion (ROM)

Yoga

Range of Motion (ROM) Norms

Measuring Range of Motion (ROM)

Sex Differences

Ageing Differences

Youth Differences

Genetic Differences

Limb Dominance Differences

Circadian (Diurnal: time of day) Differences

Summary

4. Mechanisms Underlying Acute Changes in Range of Motion (ROM)

                             Thixotropic Effects

Neural Mechanisms of Acute Static Stretching

Neural Mechanisms of Acute Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Neural Mechanisms of Acute Dynamic Stretching

Stretch Tolerance Sensory Theory

Acute Morphological Static Stretching Mechanisms

Skeletal Structures

Ligaments

Adiposity

Nerves

Muscle Hypertrophy

Intracellular and Extracellular Connective Tissue

Tendons

Fascicles

Acute Morphological Proprioceptive Neuromuscular Facilitation (PNF) Stretching Mechanisms

Acute Morphological Dynamic Stretching Mechanisms

Summary

5. Stretch Training-related Range of Motion (ROM) Changes and Mechanisms

              Plastic Neural Adaptations

              Plastic Morphological Adaptations

              Psychological Adaptations

              Summary

6. Global Effects of Stretching

              Crossover or non-local muscle fatigue

              Global Stretching Effects on Range of Motion (ROM)

              Global Stretching Effects on Performance

              Mechanisms Underlying Global Stretching Effects

              Global Effects of Foam Rolling

              Summary

7. Recommendations for Stretch prescription

              Stretching Duration

              Stretching Intensity

              Optimal Time of Day to Stretch

              Stretching Frequency (Days/week)

              Pre- versus post-workout stretching

              Stretching for Relaxation

              Ventilatory Effects on Stretching

              Combining Stretching with Muscular Contractions or Massage

              Effect of Temperature on Stretching

              Stretching under Metastable Conditions

              Summary

8. Stretching Effects on Injury Reduction and Health

              Physiological Rationale for Stretch-induced Injury Reduction

              Dynamic Stretching and Activity Effects on Injury Incidence

              Stretching Effects on Posture, Low Back Pain and Compensatory Overuse Syndromes

              Effects of Immobilization on Flexibility

              Stretching Effects on Dysmenorrhea

              Stretching Effects on the Cardiovascular System

              Summary

9. Does Stretching Affect Performance?

              Static and PNF Stretching

              Effects of Static Stretching on the Stretch-Shortening Cycle

              Stretching Effects on Balance

              Effects of Flexibility Training

              Ageing Effects

              Effect of Stretching Intensity

              Cost Benefit Analysis

              Effects of Dynamic Stretching on Performance

              Effects of Combining Static and Dynamic Stretching on Performance

              Effects of Ballistic Stretching          on Performance

              Full Warm-ups

              Limitations of Acute Stretching Studies

              Improving Performance by Limiting Muscle Soreness

              Summary

10. Effect of Stretch Training on Functional Performance

              Static Stretching

              Dynamic Stretch Training

              Summary

Chapter 11: Effects of Stretch Training on Muscle Strength and Hypertrophy

Author: Konstantin Warneke

              What humans can learn from chicken and quails

Does stretching provide a sufficient stimulus to enhance human muscle strength and size?

              Underlying mechanisms of stretch-mediated hypertrophy and strength increases

Practical applications and limitations

Section II: The Science and Physiology of Alternative Techniques for Increasing Range of Motion

12: Effects of Resistance Training on Range of Motion (ROM)                            

Author: Shahab Alizadeh

Moderating Variables

Possible Mechanisms

Summary

13. Acute and Chronic Effects of Foam Rolling Effects on Range of Motion (ROM) 

and Performance

                             Author: Andreas Konrad

              Fascial Restrictions and Myofascial Adhesions

              Type of foam rollers

              Acute foam rolling effects

              Chronic foam rolling effects

              Rolling Mechanisms

              Other potential benefits or contradictors

              Rolling Recommendations

              Summary

14. Local Vibration Effects on Range of Motion (ROM) and Performance

              Effects on Range of Motion (ROM)

              Effects on Performance

              Mechanisms

              Summary

15. Instrument Assisted Soft Tissue Mobilization (IASTM)- no figure call outs

              Acute Effects on Range of Motion (ROM)

              Training Effects on Range of Motion (ROM)

              Global effects of IASTM

              IASTM Effects on Performance

              Mechanisms

              Summary

16. Flossing Effects on Range of Motion (ROM) and Performance

              Floss Band Effects on ROM

              Flossing Effects on Performance

              Mechanisms

              Flossing Effects on Pain

              Summary

17. Stretching Exercise Illustrations