Stretching Exercise 1: Horizontal Deltoid Stretch
-Purpose of Exercise
To increase overall performance of the Clean and Jerk
-Major Muscles and joints targeted
Posterior Deltoid
Middle Deltoid
Infraspinatus
Teres minor
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior performing the clean and jerk. Performing this stretch "warms up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. Additionally, the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need to stretch my arms before working out." This statement is false because it has been proven that "warmed-up" muscles function more effectively than "cold muscles." Stretching increases the flexibility of the muscle as the origin and insertions of the muscles are pulled further apart from one another. This enhances the range of motion the muscles can move in and thus more force can be generated with a lesser chance of injury (tear or pull of a muscle).
To increase overall performance of the Clean and Jerk
-Major Muscles and joints targeted
Posterior Deltoid
Middle Deltoid
Infraspinatus
Teres minor
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior performing the clean and jerk. Performing this stretch "warms up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. Additionally, the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need to stretch my arms before working out." This statement is false because it has been proven that "warmed-up" muscles function more effectively than "cold muscles." Stretching increases the flexibility of the muscle as the origin and insertions of the muscles are pulled further apart from one another. This enhances the range of motion the muscles can move in and thus more force can be generated with a lesser chance of injury (tear or pull of a muscle).
Stretching Exercise 2: Quadriceps Stretch
-Purpose of Exercise
To increase the overall performacne of the Clean and Jerk
- Major Muscles and joints targeted
Quadricepeps (Rectus femoris, Vastus lateralis, Vastus Medialis,
Vastus intermedius)
Tensor fasciae late
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior performing the clean and jerk. Performing this stretch "warms
up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise.
Additionally, the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I have more muscle in my legs so therefore, I don't need to stretch them before working out." This statement is also false. Although there is significantly more muscle mass in the legs, the agonists must still be stretched to allow maximal range of motion as the leg muscles are heavily involved in the clean and jerk.
To increase the overall performacne of the Clean and Jerk
- Major Muscles and joints targeted
Quadricepeps (Rectus femoris, Vastus lateralis, Vastus Medialis,
Vastus intermedius)
Tensor fasciae late
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior performing the clean and jerk. Performing this stretch "warms
up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise.
Additionally, the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I have more muscle in my legs so therefore, I don't need to stretch them before working out." This statement is also false. Although there is significantly more muscle mass in the legs, the agonists must still be stretched to allow maximal range of motion as the leg muscles are heavily involved in the clean and jerk.
Stretching Exercise 3 Overhead Triceps Stretch
-Purpose of Exercise
To increase the performacne of the "Jerk" phase of the Clean
and Jerk
-Major Muscles and joints targeted
Triceps brachii (Medial head, Lateral head, Long head)
Teres major
Latsissimus Dorsi
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior to perfomring the clean and jerk. Performing this stretch "warms up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. Additionally,the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need to stretch my arms before working out." This statement is false because it has been proven that "warmed-up" muscles function more effectively than "cold muscles." Stretching increases the flexibility of the muscle as the origin and insertions of the muscles are pulled further apart from one another. This enhances the range of motion the muscles can move in and thus more force can be generated with a lesser chance of injury (tear or pull of a muscle).
To increase the performacne of the "Jerk" phase of the Clean
and Jerk
-Major Muscles and joints targeted
Triceps brachii (Medial head, Lateral head, Long head)
Teres major
Latsissimus Dorsi
-Explain how the exercise will cause performance improvement
The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior to perfomring the clean and jerk. Performing this stretch "warms up" and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. Additionally,the lifter will minimize his/her risk for injury during exercise.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need to stretch my arms before working out." This statement is false because it has been proven that "warmed-up" muscles function more effectively than "cold muscles." Stretching increases the flexibility of the muscle as the origin and insertions of the muscles are pulled further apart from one another. This enhances the range of motion the muscles can move in and thus more force can be generated with a lesser chance of injury (tear or pull of a muscle).