The purpose of the present study was to determine the effect of including a dryland activation during a 30-minute transition phase time between pool warm-up and competition on elite swimming performance. Previous research has shown the benefits of shorter transition times, or transition times that include dryland activation, improve swimming performance. Nine elite swimmers from the High-Performance Centre Victoria, 2 males and 7 females (18.7 ± 4.3 yrs), completed two testing sessions separated by one week, consisting of a 30-minute traditional (TRAD) or dryland (DL) transition phase followed by a 200-metre time-trial (TT). The swimmers swam the TT in their primary 200m event. Both transition phases were identical through the first 20-minutes but for the next 10 minutes, swimmers either sat quietly for 10 minutes (TRAD) or completed a 5-minute dryland activation 5 minutes pre-TT (DL). The dryland activation consisted of 2 sets of 40 seconds of jumping jacks and 6 explosive burpees completed self-paced but within a 5 minute time limit. Core temperature (Tcore) and Heart Rate (HR) were measured throughout the entire testing sessions. TT performance was significantly faster (p < .010) following DL (130.61 ± 10.46 secs) compared to TRAD (131.71 ± 11.08secs), an improvement of 0.84%. The third 50m split was also significantly faster (p < 0.18) following DL (34.83 ± 4.28secs) compared to TRAD (35.47 ± 4.47secs). Heart rate was significantly elevated following the dryland activation compared to the same time in TRAD (134 ± 22 vs. 84 ± 13bpm, p < 0.001). There were no significant differences in Tcore between the two transition phase conditions. The results from this research support the inclusion of a dryland activation during the transition phase of elite swimming competitions. As the smallest of differences can influence final placing at international level swimming competitions, the small gains found in the present study may have considerable implications for optimal swimming performance. / Graduate

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Title: The effect of Warm Up Protocols on Explosive Power Performance in Track and Field Objectives: The main aim of this thesis was to compare three types of warm up protocols and their effects on explosive power performance. Methods: This thesis tested 43 students of UK FTVS, who visited Athletic Conditioning lessons. The group consisted of 28 men (height 183,2+-/5,6 cm) and 15 women (166,3 +-/5,7 cm) aged 20-23 years. There was six measuring sessions separated by a week off. They performed a 800 m aerobic warm up mean run, followed by one of three types of warm-up protocols (static, dynamic, balance). Each of the warm-up protocol was performed two times in the opposite order. The experiment examined the explosive power of lower limbs and upper body/limbs. Performance score were recorded from vertical jump, a ball throw, and medicine ball front throw. Results: The thesis did not confirm any of the hypotheses. It was found that the active static stretching had a positive medium effect on medicine ball front throw by Cohen scale effect size compared to the active dynamic and the active balance warm-up protocol. Other tests did not prove any significant changes, positive or negative, of any warm up protocols. Keywords: Dynamic warm-up, Static warm-up, Balance warm- up, Testing, Explosive Power

A comparative study was made of the effects of varied time intervals of rest between warm-up and performance in the 440-yard dash by students in selected physical education classes at North Texas State University during the spring semester of 1967. This study was made to determine if the length of a rest interval after cessation of warm-up activity has any significant effect upon the subsequent performance in a 440-yard dash, and to determine if any length of rest interval facilitates performance in a 440-yard dash.

This study aimed to compare the acute effects of two independent warm-up (WU) protocols, neuromuscular warm-up (NMWU) and standardized soccer warm-up (STWU), on three soccer-specific performance tests in adolescent male and female soccer players. Substantial evidence exists of NMWU programs reducing Anterior Cruciate Ligament (ACL) injuries, particularly in soccer. Regardless of this reduced risk of injury, NMWU program adherence is low. Enhanced athletic performance has been reported to encourage consistent WU adherence more effectively than injury risk, especially in youth athletes. Therefore this study compared the effects of a NMWU and a STWU on physical performance in youth soccer players to encourage adherence and implementation. Following familiarization with a locally developed NMWU, 35 (11 female, 24 male) student-athletes (mean age: 14.7 yrs) from two high school-based soccer academies completed four sessions over a two week period evaluating the effects of WU on three soccer specific performance tests. Performance tests included T-test (agility), vertical jump (Peak Power Output), and 20-m sprint (acceleration and speed). The first week of testing consisted of NMWU familiarization, Yo-Yo Intermittent Recovery Test Level 1, and the collection of physical characteristics. The second week of testing consisted of two testing sessions, WU protocols were randomly assigned to the testing sessions ahead of time (session 1: STWU; session 2: NMWU) and were completed at the beginning of the session prior to testing. A series of five two-tailed repeated measures ANOVA were conducted to determine significant differences in WU means. The overall group demonstrated a significant increase in Peak Power Output (p=0.001) and agility (p=0.016) following the STWU compared to the NMWU. Neither WU demonstrated a measurable effect on 5m,10m, and 20m times. The findings of this research may have been influenced by the single use of the NMWU which may have limited the NMWU potential to enhance the three soccer-related performance tests. In order to explore the effectiveness of NMWU on performance enhancement as a means of improving its adherence in youth players, further research implementing NMWU over an extended period of weeks or months should be carried out, consistent with studies demonstrating NMWU impact on ACL injury risk in youth and adults. / Graduate

Context: Many musicians experience playing-related pain and injuries. One of the recommended injury prevention strategies is to warm-up prior to playing a musical instrument. However, this recommendation is not always supported with empirical data. Additionally, multiple terms are used to describe warm-ups and may differ between authors, creating confusion around this injury prevention strategy. Objectives: The objectives of this thesis are to search for evidence-based studies that would support the benefit of warm-ups for musicians, reduce the confusion around musicians’ warm-ups, and bring clarity to the definition of warm-up. Methodology: In order to do so, this thesis presents two studies. The first study consisted of doing a systematized review of English published articles in order to identify if there was evidence to support the statement that warm-ups prevent injury. The methodology and results of each included article were evaluated using the American Academy for Cerebral Palsy and Developmental Medicine (AACPDM)’s levels of evidence. The second article consisted of a terminology review and taxonomy in order to identify terms, organize them into categories and define warm-ups. The corpus contained the same articles that were included in the systematized review. Terms were identified from the corpus and the most frequently mentioned terms were used for the definition of warm-up. Terms were also categorized in a taxonomy in order to illustrate the different types of warm-ups that are recommended to musicians. Results: Twenty-nine studies were included in the analysis of the systematic review. Of these 29 studies, only one ranked at level I, which is the highest level of evidence, and most studies ranked at level V. The one study that was ranked at level I indicated that all three tested warm-up conditions did not have a muscular effect. Therefore, at the moment, there seems to be no evidence that supports the statement that warm-ups prevent injury. The terminology review led to the following definition of warm-up: “A routine, habit or exercise(s) that is/ are completed prior to playing repertoire or learning new material on a music instrument in order to prepare physically and mentally the musician. The following can be included as part of a musician’s warm-up: physical warm-up (completed without the instrument, for example stretches), musical warm-up (completed with the instrument, for example: scales, familiar tune/ favorite tune, long tones), and psychological warm-up.” It was also determined that stretching should also be defined as it is not always perceived as a warm-up. Stretching was defined as “Slow, controlled and progressive movements that are maintained for at least 20-30 seconds. These are done at various intervals throughout the day such as prior, during (breaks), and after the practice of a music instrument. They are referred to as physical exercises (away from the instrument). The following are some examples of stretching exercises: wrist rotations, forward neck roll, oppositional finger-wrist press, hand-finger extensions, fist clench and unclench, arms-bicep curls, handshakes, arms-triceps extension, and fingers clenched and unclenched.” The taxonomy indicated three warm-up categories: physical, musical and psychological. The physical and musical warm-ups were then subcategorized. It was not possible to subcategorize psychological warm-ups due to a lack of definition and examples in the literature. This study was a first step towards standardization, but further research is necessary in order to standardize a methodology and protocol.

A traditional warm-up (WU) for track sprinters usually includes a general WU, a series of mobility drills and some short sprint strides lasting 30-60 min in total. A WU of this duration might cause significant fatigue and impair sprint performance. Aim: To test the hypothesis that a traditional high intense warm-up of long duration would elicit fatigue and impair sprint performance. Methods: Five highly trained males competitive in endurance sports performed three different WU protocols on separate days in their postseason period. Their mean ± SD age, body mass and height were 24.2 ± 1.6 years, 78.4 ± 7.8 kg, 179.6 ± 8.8 cm. The study participants performed a timed 60 meter sprint on an indoor track. The traditional warm-up (LONG), started with 10 min of easy running; then 7 min of mobility drills followed by five sprints performed with 3-min break in between. The total duration of LONG was 35 minutes. The experimental warm-up (SHORT) was shorter and less intense; 10 min of easy running was followed by just one sprint. Both warm-up protocols were followed by 10 min of recovery, where participants were not allowed to sit down. A third test occasion served as control (CON), where participants did not conduct physical activity prior to the time trial, only 10 min of recovery. Participants also rated the satisfaction of their performance on a 10 point scale. Results: The results of 60 m time trial performance showed no significant differences among the different WU protocols (P = 0.20). The 60 m performance was better for SHORT (8.02 ± 0.10 sec) than for LONG (8.08 ± 0.16 sec) and CON (8.20 ± 0.21 sec). 4 of 5 participants experienced their fastest time trial following SHORT. It appeared that participants were significantly faster following SHORT (7.99 ± 0.22 ms-1) compared to LONG (7.77 ± 0.33 ms-1) in the final 10 m of the time trial (P = 0.05). The satisfaction after SHORT scored highest (6.9), followed by LONG (5.9) and CON (4.5). Conclusions: There is no significant difference between a traditional WU compared to a WU of shorter duration and lower intensity. The traditional WU showed a significant decline in running speed in the final stage of the time trial, which might be caused by fatigue.

Syfte och frågeställningar Studien genomfördes med syftet att specificera vilken intensitet och duration vid uppvärmning som är optimal för att få ut största möjliga effekt vid anaerob prestation i form av maximalt vertikalhopp och fem sekunders maximal cykelsprint. Studien byggde på tre frågeställningar: På vilket sätt påverkar uppvärmningen prestationen vid ett maximalt vertikalhopp? På vilket sätt påverkar uppvärmningen prestationen vid ett maximalt fem sekunders sprinttest? Vilken uppvärmning är optimal för maximal muskulär explosivitet? Metod Designen var en kvantitativ experimentell studie som innefattade fyra fysiskt aktiva kvinnor med genomsnittsålder på 24 år. Testerna bestod av nio tillfällen där en slumpad uppvärmning på ergometercykel genomfördes varje gång. Därefter genomfördes tre vertikalhopp, så kallade counter movement jump, på en kraftplatta och tre fem-sekunders sprint (5sCST) på Monarks Peak Bike. Hopphöjd, mean power, peak power och kroppstemperatur mättes vid varje testtillfälle. Resultat Resultaten visade att maximal muskulär explosivitet vid vertikalhopp uppnåddes efter uppvärmning i fem minuter på 150w vilket motsvarade en belastning på 53 till 76 procent av VO2max för testpersonerna. För maximal muskulär explosivitet vid 5sCST påvisades inga signifikanta resultat. Resultatenvisade inte heller några skillnader i kroppstemperatur efter de olika uppvärmningsintensiteterna. Slutsats För de fyra kvinnorna var det optimalt att värma upp i fem minuter med en belastning på 53 till 76 procent av VO2max för maximal hopphöjd vid counter movement jump. Det var endast hopphöjden som påverkades av uppvärmningen och inte någon av de andra parametrarna; mean power, peak power eller kroppstemperatur. Individuella variationer påvisades men vidare studier behövs, med ett större antal försökspersoner och med slumpmässig urvalsgrupp, för att kunna generalisera resultaten.

The purpose of this study was twofold: (a) Examine successful choral director beliefs about warm-ups and their successful practices in conducting warm-ups, and (b) examine the relationship of musical background, choral training and music teaching style of high school choral directors upon these beliefs and practices. Subjects were 365 high school choral directors from 28 states. Data were analyzed using descriptive analysis, correlation analysis, multivariate analysis of variance and multiple regression. Results indicated choral director's beliefs and practices differ as a function of musical back-ground, demographic characteristics, choral conducting training, and music teaching styles. Specifically, warm-up beliefs were predicted by knowledge of vocal health and variety of warm-ups. Conversely, those who relied on the warm-up time for discipline and focusing attention showed a significant negative relationship with their philosophy. From multiple regression analysis, doing choral warm-ups accounted for one-third of a director's overall success, predicted by 10 variables: (a) experience, (b) education, (c) teaching style teacher-directed performance, (d) teaching style deep-student learning, (e) warm-up literature and procedure, (f) planning warm-ups (g) warm-up content, (h) prior choral experience and piano background, (i) a foundation in music, and (j) a developed philosophy of choral warm-ups. However, having a philosophy about warm-ups did not predict successful teaching practices.

The purpose of this investigation was to determine the effectiveness of using imagery in eliminating post-rest warm-up decrement (WUD) in the volleyball serve, and to assess whether individual differences in imagery ability mediated any possible reductions in WUD. Thirty-nine State level volleyball players were placed into one of 3 groups, High Imagery, Control, and Low Imagery, based on their scores on the Vividness of Movement Imagery Questionnaire (VMIQ). Players served 15 balls at a designated target area, rested for 10 minutes, and then attempted 5 more serves. During the last 2 minutes of the rest period, the players in the High and Low Imagery groups engaged in imagery of successful serving every 10 seconds, for a total of 12 repetitions. The Control group continued to read a magazine article. To ensure adherence to the imagery instructions, players were evaluated at completion of testing. Results revealed the High Imagery group was significantly better on serving performance post-rest, however there was no significant differences when comparing the mean of the last 3 pre-rest trials with the first post-rest trial. The interaction approached significance (p_= .091) and suggested that the High Imagery group may have benefited from the use of imagery. These findings have implications for the Nacson and Schmidt's (1971) activity-set hypothesis that states that an appropriate task will reduce WUD. It may need to include the effect individual differences, such as imagery ability, may have on the performance of that task.