the acute effect of a warm-up - Hong Kong Baptist University

THE ACUTE EFFECT OF A WARM-UP

WITH DIFFERENT STRETCHING METHODS

ON THE BASKETBALL DRIBBLING AND SHOOTING PERFORMANCE

IN RECREATIONAL MALE BASKETBALL PLAYERS.

BY

PANG YAT TIK

12003611

AN HONOURS PROJECT SUBMITTED IN PARTIAL FULFILMENT OF

THE REQUIREMENTS FOR THE DEGREE OF

BACHELOR OF ARTS

IN

PHYSICAL EDUCATION AND RECREATION MANAGEMENT (HONOURS)

HONG KONG BAPTIST UNIVERSITY

APRIL 2014

HONG KONG BAPTIST UNIVERSITY

25th

APRIL, 2014

We hereby recommend that the Honours Project by Mr. Pang YatTik entitled

“The Acute Effect of a Warm-Up with Different Stretching Methodson the Basketball

Dribbling and Shooting Performance in Recreational Male Basketball Players”be

accepted in partial fulfillment of the requirements for the Bachelor of Arts Honours

Degree in Physical Education and RecreationManagement.

______________________ _________________________

Dr. Tong Kwok Keung, Tom Dr. Liu Jing Dong

Chief Adviser Second Reader

DECLARATION

I hereby declare that this honours project “The Acute Effect of a Warm-Up with

Different Stretching Methods on the Basketball Dribbling and Shooting Performance

in Recreational Male Basketball Players.” represents my own work and had not been

previously submitted to this or other institution for a degree, diploma or other

qualification. Citations from the other authors were listed in the references.

25th

APRIL, 2014

ANKNOWLEDGEMENTS

I would like to express my deepest gratitude to my express my gratefulness to

my chief advisor, Dr. Tong Kwok Keung, Tom, for his generous and professional

guidance throughout the whole project period.

In addiction, I would also like to show my special thanks to Dr. Liu Jing Dong

for being my second reader.

Finally, I would like to thank Mr. Wong Chi Kong and Miss. Lo Suet,the

students of Hong Kong Baptist University, Department of Physical Education for their

kindly instruction on my project and thanks to all the participants for their sincere

participation.

_____________________________

Student’s signature

Department of Physical Education

Hong Kong Baptist University

Date:25th

APRIL, 2014

ABSTRACT

The purpose of this study was to compare three warm-up protocols: no stretching

(NS), static stretching (SS) and dynamic stretching (DS) on the Koski Basketball Test

which is a performance test to assess basketball dribbling and shooting ability. A total

of 20 recreational male basketball players participated in the study.All subjects

engaged in the familiar session and randomly participated in the three trails with

different methods – NS, SS and DS within 2 weeks.A One-way repeated measures

analysis of variance (ANOVA) was used to analyze overall means scores of the 3

different warm-ups in two different performance tests. When a significant F value

achieved, post-hoc comparisons accomplished via a least significant difference (LSD)

test to identify specific difference between methods. Statistical significance level was

set at p≤ 0.05. The result indicated that there was significant difference among the 3

stretching method in dribbling test and no significant difference in shooting test. The

results showed that a warm-up protocol involving dynamic stretching may have a

better performance in basketball dribbling.

TABLE OF CONTENTS

CHAPTER Page

1. INTRODUCTION ................................................................................... 1

Statement of Problem ......................................................................... 2

Hypothesis .......................................................................................... 3

Significance of the Study .................................................................... 3

2. REVIEW OF LITETATURE .................................................................. 5

The Purpose of Warm-up ................................................................... 5

Mechanism of Stretching .................................................................... 6

The role of static stretching on performance ...................................... 9

The role of dynamic stretching on performance ............................... 10

3. METHOD .............................................................................................. 12

Sample of Selection .......................................................................... 12

Measuring Instrument ....................................................................... 15

Testing Procedures ........................................................................... 15

Definition of Terms .......................................................................... 32

Delimitations .................................................................................... 34

Limitations ........................................................................................ 35

Method of Analysis .......................................................................... 35

4. ANALYSIS OF DATA .......................................................................... 37

Results .............................................................................................. 37

Discussions ....................................................................................... 44

5. SUMMARY AND CONLISUON ......................................................... 51

Summary of Results.......................................................................... 51

Conclusion ........................................................................................ 53

Recommendations of Further Study ................................................. 53

6. REFERENCE ......................................................................................... 54

7. APPENDIX ............................................................................................ 59

A. A.Consent Form to Participants ............................................ 59

B. PAR-Q Form......................................................................... 60

C. Data Collection Form ........................................................... 61

LIST OF TABLES

TABLES Page

1. Order of stretching method assigned to each participant. ................................ 14

2. Static stretching protocol ................................................................................. 17

3. Dynamic stretching protocol ............................................................................ 23

4. Physical characteristics of the subjects ............................................................ 37

5. The scores for the dribbling and shooting test of the subjects ......................... 39

6. Descriptive statistics of the subjects' scores in the dribbling test in 3 stretching

methods ............................................................................................................ 40

7. Descriptive statistics of the subjects' scores in the shooting test in 3 stretching

methods ............................................................................................................ 40

LIST OF FIGURES

FIGURE Page

1. Muscle Structure ............................................................................................ 7

2. Successive Stage (C) of the Muscle during Applied Stretch ......................... 7

3. The summary of experimental method ........................................................ 29

4. Setting of Dribbling Test .............................................................................. 30

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1

Chapter 1

INTRODUCTION

The aims of a pre-exercise warm up are to optimize the performance of

competitive and non-competitive participants by increase total body and physiological

response (Bishop, 2003).

A typical warm up procedure often included a sub-maximal aerobic exercise like

jogging and follow up by a stretching. Stretching as a part of warm-up procedure, is

commonly practiced before sports participation and it is utilized to increase the range

of motion (ROM) of the joint, to reduce stiffnessand to improve specific sports

performance (Armiger &Martyn, 2010).

Traditionally, Static stretching (SS) is recommended for pre-exercise

warm-up.However, there are a number of literatures demonstrating that SS acutely

impairs performance like power, balance,speed,reaction time, agility (skills related

fitness)because of decrease of muscle stiffness (Behm, Bambury, Cahill &

Power ,2004; Behm&Chaouachi, 2011; Amiri-Khorasani & Fattahi-Bafghi, 2013). On

the other hand, dynamic stretching(DS) is becoming popular over a decade since it

may enhance and no impairment on the performance compare to static

2

stretching(Behm&Chaouachi, 2011; Carvalho et al., 2012).

Basketball is one of the popular sports in the world, among the limited studies on

stretching effect on basketball player, most researches were related to stretching effect

of vertical jump and power performance (Egan, Cramer, Massey & Marek, 2006;

Woolstenhulme, Griffiths, Woolstenhulm&Parcell,2006), because these are two

fundamental fitness components in basketball, however,there were relatively little

information is available about the influence of stretching on sports specific

performance like dribbling and field goal shooting which are two essential action in

basketball players(Arias-Estero, 2013).

Due to the performance of dribbling and field goal shooting in basketball require

those skills-related fitness, a warm-up with proper stretching routine should be

enhance the performance compare to no stretching routine. The purpose of this study

was to determine whether there was a significant difference between no stretching

(NS), static stretching (SS) and dynamic stretching (DS) on the performance of

basketball dribbling and field goal shooting in the Koski Basketball Test on 20 college

men(Strand &Wilson, 1993).

Statement of Problem

The majority of the literature focus on the static and dynamic stretching on the

skills related fitness components (except coordination), the stretching effect of sports

3

specific performance was not well studied, and recently few researchers have

investigated if static stretching is more effective than dynamic stretching on basketball

dribbling and field goal shooting performance.

Hypothesis

The following hypotheses and questions were set in this study:

1. There would be a significant mean difference on the performance of the

dribbling test among dynamic stretching, static stretching and no stretching.

2. There would be asignificantmean difference on the performance of thefield

goal shooting test among dynamic stretching, static stretching and no

stretching.

Significance of the Study

Many researchers have successfully proved the dynamic stretching can enhance

particular sports performance (usually skills-related fitness components) while static

stretching may have a deficit effect. There were lack of studies focus on the influence

of different stretching methods on specific sports skills like dribbling and shooting,

which are vital in basketball.

The recreational basketball player who is playing basketball without professional

training, they may lack of the concepts of stretching effect. Thus, this study provides

data about the different stretching effect on basketball performance as well as aid in

4

individual who played basketball recreationally with specific and effective stretching

technique in their warm-up procedure.

5

Chapter 2

REVIEW OF LITETATURE

In this study, the objective of literature review was to present previous studies

which related to the issues about the functions of warm-up and the different of

stretching effect (SS & DS) on sport performance. The review of literature was

mainly divided into five sections: (a) the purpose of warm up; (b) mechanism of

stretching; (c) the role of static stretching on performance; (d) the role of dynamic

stretching on performance; and (e) summary.

The Purpose of Warm-up

Woods, Bishop and Jones (2007) indicated that there are two function of

warm-up tend to achieve, to decrease the rate of injury and to ready the athlete or

sports participants for the following events. Young andBehm(2002) also concluded

warm up as a "rehearsal of the sport specific skill of the activity"(p.7).And they have

been concluded that the importance of improving flexibility through stretching is an

necessarypart of the warm-up.

According to Bishop (2003), there are two types of warm-up technique: passive

warm-up and active warm-up. Passive warm-up refers to elevation of the body

temperature by external means while active warm-up refers to performing of physical

exercise in order to have greater metabolic and cardiovascular alternation. Thus, for

6

general, the warm-up procedure of sport participation consists of aerobic exercise (e.g.

jogging) and stretching. The aerobic exercise aims to raise the body temperature 1–2

degree Celsius (Young and Behm, 2002) and the increased muscle temperature would

help to increase the nerve conduction velocity, muscle blood flow, muscle compliance

enzymatic cycling (Bishop, 2003) andhelp in enhance tissue flexibility (Magnusson,

Aagaard, Larsson &Kjaer, 2000).

In general, the warm-up should induce a sweating without feeling of fatigue with

a proper intensity~40–60% VO2max between a duration of 3~5 minute (Bishop,

2003).

Mechanism of Stretching

Weerapong, Hume &Kolt (2004)stated that "stretching is defined as movement

applied by an external and/or internal force in order to increase muscle flexibility

and/or joint range of motion"(p.190).In order to understand stretching, we have to

know the tissue involved in stretching, these tissues include joint capsule, facial

component, tendon and skin. What we want to influence primarily through stretching

is the fiscal component of the muscle tendon unit (see figure 1& 2). Armiger and

Martyn(2010) indicated that fascia as a fibrous or "sheet-like" connective tissue used

to structure and support to other tissue like bone, skin, muscle etc. And there are two

categories of fascia. Superficialfascia lies just below the skin while deep fascia is a

7

crucial component of muscle tissue which covers each muscles and its tendon. Thus,

they concluded that fascia is the primary limitation of ROM, and the primary aim of

stretching is to stretch the fiscal component of muscle.

Figure 1.Muscle Structure

Figure 2.Successive Stage (C) of the Muscle during Applied Stretch

8

The possible mechanisms contributing to stretching is visco-elastic properties of

the muscle-tendon unit (Weerapong, Hume &Kol, 2004). As above mentioned,

stretching is aim to lengthen the muscle. An elastic substance of muscle tissue able to

chang the length when the external force applied on it, once the force release it will

return to the original point. It is all about length-tension relationship.

The other mechanisms conduced to stretching could be the proprioceptors of

muscle (Genin, 2013). Proprioceptors are sensory receptors within our body, it

response toreceive external stimuli and to position and movement. The muscle

spindles and Golgi tendon organs (GTOs) (see figure. 1) are two vital proprioceptors

involved in stretching. During stretching, the muscle spindle will cause a stretch

reflex, a neuron response, and then the stimulation of the stretch reflex will cause a

contraction in the muscle being stretch for the sake of injury prevention. Thus, as the

muscle spindles are not stimulated, a greater stretching intensity can be achieving

(Mahieu et al., 2007).Genin (2013) stated that "the Golgi tendon organ is a

mechanoreceptor located near the connection between a muscle and its tendon, called

the musculotendinous junction"(p.11).GTOs respond to alteration of muscular tension.

Once the GTOs are stimulated by the tension, it causes autogenic inhibition which

assists in regulating muscle contraction force (Moore& Hutton, 1980).

9

The role of static stretching on performance

Static stretching has been advocated for involving in pre-event warm-up for

numerous years. Recently, however, many researchers found that static stretching has

a negative effect on performance including power, agility, balance, speed and reaction

time because of the alteration the muscle compliance that may affect the ability of

muscle to detect any changes in length and force.

McMillian,Moore, Hatler and Taylor (2006) compared the effect of dynamic and

static-stretching on and power and agility performance by 3 measurement

methods( 5-step jump, T-drill & Medicine ball throw) with 3 different warm-up

protocols (DS, SS & NS). The dynamic stretching warm-up always provide the best

value, and in the performance of power, the value of static stretching was even lower

than no stretching routine. This result also supported by the study of Power, Behm,

Cahill,Carroll, and Young (2004), they found that after SS, there were significant

overall 9.5% and 5.4% decrements in the torque or force of the quadriceps, but

increased in 6% of ROM. Beside the impairment of power and agility

performance,Behm, Bambury, Cahill and Power (2004) found that the SS impair the

balance score with 9.2% decrementcompare to the no stretch control group with

17.3% enhanced. Similarly, a decrease in reaction and movement time about 5.8%

and 5.75 respectively in SS was found, while the control group with 4.0% and 1.9%

10

enhancement. Though Chaouachi et al. (2010) concluded that there was no

impairment of SS with trained individual, it only implies that trained people can resist

the SS induced deficits, but improvement have still not discover.

The role of dynamic stretching on performance

Dynamic stretching, defined as large body and muscles movements, has become

a popular choice of pre-exercise warm-up. This type of stretching aims on preparing

the body via continuous movement. It improves flexibility, cause rise in core

temperature and blood flow, all factors are necessary in a warm-up routine

(McMillian,Moore, Hatler and Taylor, 2006).Weerapong,Hume and Kolt(2004)

claimed that movementwithout holding at end range of motion may not reduce

neuromuscular sensitivity and hence no negative effect on the athletics performance.

In the study of Yamaguchi and Ishii (2005), it found that dynamic stretching

increased leg extension power significantly from 1837.6 +/- 130.8 W (28.0 +/- 1.9 W /

kg) to 2022.3 +/- 121.0 W (30.8 +/- 1.7 W / kg). In addition, the other study

conducted by Amiri-Khorasani and Fattahi-Bafghi (2013)also proved that there were

significant increases in vertical jump records after DS (50.37 ± 5.23 cm) compared to

SS (47.31 ± 5.36 cm), due toDS improves power and agility performancethrough

post-activation potentiation and producing optimal muscle temperature.Conversely,

SS impairs power and agility performances due to less muscle stiffness and decreased

11

muscle activation.

As a result, compare to SS, most of findings showed that utilizing DS on warm

up would be the most effective stretching method.

Summary

The above review of literature introduced various studies on the purpose of

warm-up and the effect of stretching on sport performance.To summarize, preparation

of the body for the physical activity is the purpose of warm-up. After the proper

warm-up routine, the specific energy system will be activating

(Troumbley,2010).Though Chaouachi et al. (2010) found that a trained individual

have a better ability to resist the induced impairment of SS, Winchester, Nelson and

Kokkonen (2009) indicated that a static stretching that held at the limit toleration of

hamstrings muscle about 30s, is sufficient to impair the power (5.4%) by the first set

of 30 seconds stretch and after the six set of 30 seconds stretch, a 12.4% power deficit

is decreased. In order to obtain the best preparation's condition prior to the sport

events, dynamic stretching (DS) should be applied due to the DS not only increase the

range of motion by proper increased temperature and aid in muscle performance, it

also "promotes psychological focus as well by the rehearsal of sport specific

movement patterns"(p.8) (Troumbley,2010).

12

Chapter 3

METHOD

The purpose of this study was to examine the effects of warm-up activities on the

basketball dribbling and shooting performance. The data was obtained from

participants' performing Koski Basketball Test (Koski, 1950). The experiment of the

study consisted of two testing session: (a) Dribbling Test and (b) Field Goal Shooting

Test.Eachparticipant had a chance to try to perform each test which was not being

recorded. Then, the following 2 trials were recorded and the best value was marked as

the result. The method of this study was divided into the following sections: (a)

sample of selection; (b) measuring instruments; (c) testing procedures; (d) definition

of terms; (e) delimitations; (f) limitation; and (g) method of analysis.

Sample of Selection

Twenty male participants were invited on a volunteer basis from Hong Kong

Baptist University in the age range of 18-25. All participants were cleared for

participation using the Physical Activity Readiness Questionnaire (PAR-Q)(see

Appendix A) and signed a consent form prior to participation in this study (see

Appendix B).All participants were familiar with all testing procedures with a familiar

session (aseparated day) 1 week before the experiment began.For thepretest

13

instructions, it was referenced by the guidelines provided by the ACSM’s Guideline

for Exercise Testing and Prescription (ACSM, 2006). Participants were told the

following guidelines before they come for testing:

1. Wear loose-fitting, comfortable clothes that will easily allow a person to perform

a particular test and a pair of rubber sole sports shoes.

2. Avoid food, alcohol, and caffeine for at least 3 hours before the test.

3. Drink plenty of fluids during the preceding 24 hours until the test.

4. Avoid heavy exercise on the day of the test.

5. Get plenty rest or sleep (6~8 hours) on the night before the test.

Participants were performed all method of warm-up in a three separate testing

day with at least 48 hours apart. In order to minimize the order effect, the three

stretching method were assigned to the participants randomly on each testing day(see

Table 1). At the end of the performance test, a cool down exercises had been done

with all participants led by an instructor. All personal data in collection form (see

appendix C)were measured and filled beforethe testing procedures and it were kept

confidentially.

14

Table 1.Order of stretching method assigned to each participant.

Order of stretching method assigned to each participant

Subject Session

1

Session

2

Session

3

1 NS SS DS

2 SS DS NS

3 SS NS DS

4 DS NS SS

5 NS DS SS

6 NS DS SS

7 DS SS NS

8 SS NS DS

9 NS DS SS

10 SS NS DS

11 DS SS NS

12 DS NS SS

13 NS SS DS

14 SS NS DS

15 NS DS SS

16 SS DS NS

17 NS SS DS

18 DS NS SS

19 NS SS DS

20 SS NS DS

*NS: No Stretching; SS: Static Stretching; DS: Dynamic Stretching

15

Measuring Instrument

In order to assess the basketball dribbling and shooting ability in basketball, the

Koski Basketball Test (Koski, 1950) would be a suitable and efficient tool. It is a test

to evaluate dribbling and field goal shooting ability in basketball. The validity

coefficient for test was 0.93, the individual items were 0.78 and0.87 for dribbling and

shooting, respectively. Using the test-retest approach, the reliability co-efficient for

the test was 0.88; individual items were 0.78 and 0.85 (Strand and Wilson, 1993).

Testing Procedures

Three warm-up methods differentiated by their stretching content were used: no

stretch, static stretching and dynamic stretching. Participants conducted these 3

methodson 3 separate days randomly.Aside from the stretching, each warm-up

followed the exact same procedure (see Figure 2).

After a standardized 3-minsjoggingand the following is the stretching method.

For no stretching (method A), there was no stretching procedure after the 3-mins

jogging.

For static stretching (method B), consisted of six upper-body stretches (Torres et

al., 2008) and five lower-limbs stretches (Perrier, Pavol & Hoffman, 2011)for 2 sets of

15 seconds each side. The static stretching included 11 stretching exercises (see Table

2).

16

For the dynamic stretch (method C), consisted of six upper-body stretches for 15

repetition per sides(Torres et al., 2008) and 5 exercises performed in the space

approximate 15 m in length and 2 m in width of the Sports Centre - Basketball Court

(Perrier, Pavol & Hoffman, 2011). The dynamic stretchingincludes 11 stretching

exercises (see Table 3).

After stretching, the participants went immediately to the performance test and

performed the test in the following order: dribbling test and shooting test and the

results was recorded immediately in data collection form (see appendix C).

17

Table 2.Static stretching protocol

Static stretching protocol*

Stretching exercises Description (How to perform?)

1. Head side to side

Rotate the neck to a side until tension felt in stretched

muscles and hold. Repeat on the opposite side.

Muscles include

Trapezius

2. Overhead reach

Shoulder flexed with straight arms until tension felt in

stretched muscles and hold.

Muscles include

Latissimusdorsi

18


3. Deltoid side

press

Horizontally adduct one shoulder and opposite arm

press stretching arm towards the chest and hold.

Repeat oppositely.

Muscles include

Deltoid

4. Triceps square

Palm touching the behind of neck, elbow pointing

upwards, another hand gently bring the tip of elbow

towards the opposite shoulder behind the neck and

hold when tension felt in stretched muscles. Repeat

with opposite side.

Muscles include

Triceps brachii

19


5. Finger interlock

Interlocking fingers and push against chest with

straight arms and hold.

Muscles include

Wrist flexors,Bicepsbrachii,Rhomboid

6. Trunk twists

Rotate trunk to one side and hold when tension felt in

stretched muscles.

Muscles include

External oblique abdominal muscle,

Internal oblique abdominal muscle

20


7. Standing

quadriceps stretch

Knee flexed until tension felt in stretched muscles and

foot hold by two hands. Repeat with opposite leg.

Muscles include

Rectus femoris, Vastusmedialis, Vastuslateralis,

Vastusintermedius

8. Seated

hamstring stretch

Seated both knees full extended. Flex hip joint to bring

chest close to the legs. Hold when tension felt.

Muscles include

Biceps femoris, Semi-membranosus, Semitendinosus

21


9. Standing calf

Stretch

Standing on a step with heels without contact with the

step. Ankle joints are flexed with body weight. Hold at

the position when tension felt.

Muscles include

Gastrocnemius,Soleus

10. Hip flexor

Stretch

Leg with 90 degrees flexed knee standing in front and

leg with extended knee behind. Hyper-extend the hip

joint and hold.

Muscles include

Iliopsoas

22

*Stretches were held for 2 sets of 15 seconds each side.


11. Single-knee

lower back stretch

Seated and hip flexed on one leg. Hands hugging the

knee-flexed and hip-flexed leg to apply extra pressure

and hold.

Muscles include

Multifidus, Quardratuslumborum

23

Table 3.Dynamic stretching protocol

Dynamic stretching protocol*


1. Head side to side

Neck rotates to one side and rotates to another side if

tension felting the stretched muscles.

Muscles include

Trapezius

2. Overhead reach

Shoulders flexing and extending, switching between

flexion and extension of shoulder occurs when tension

is felt in the stretched muscles.

Muscles include

Latissimusdorsi

24


3. Crossover arm

swings

Horizontally abducting and adducting both shoulders,

switching between horizontal abduction and horizontal

adduction of shoulders occurs when tension is felt in

the stretched muscles.

Muscles include

Deltoid, Pectoralis major, Trapezius, Rhomboid

muscles

4. Overhead Triceps

Extension

Fully flexed shoulders with interlocking fingers, then

flexing and extending both elbows at the same time.

Switching between flexion and extension of elbows

occurs when tension is felt in stretched muscles.

Muscles include

Triceps brachii

25


5. Overhead arm

swings

Shoulders undergo circumduction.

Muscles include

Deltoid, Latissimusdorsi, Rotator cuff muscles

6. Trunk twists

Rotation of trunk to one side to another while tension

is felt in stretched muscles.

Muscles include

External oblique abdominal muscle,

Internal oblique abdominal muscle

26


7. Light skip

Light skipping without flexing and extending hip and

knees joints.

Muscles include

Gastrocnemius, Soleus

8. High knee pull

Flexing hip and knee on one leg until tension is felt in

stretched muscles, then hug the leg by arms to apply

extra pressure, then release and flex again.

Muscles include

Gluteus Maximus, Multifidus, Quardratuslumb-orum

27


9. Light butt kicks

During a stationary jog, flex the knees in order to

touch the buttock by heels.

Muscles include

Rectus Femoris, Vastusmedialis, Vastuslateralis,

Vastusintermedius

10. Light high

knees

During a stationary jog, flex the hip until thigh is

parallel to ground.

Muscles include

Gluteus maximus,Bicepsfemoris, Semimembranosus,

Semitendinosus

28

* Six upper-body stretches for 15 repetitions per sides and the other 5 exercises

performed twice in the vertical space approximate 15 m.


11. Walking lunge

Standing tall with both feet together, step forward for

1-1.5 meters, flexing both knees to 90 degrees, keep

walking in the lunge position. Whenever both feet are

on the ground, knees’ angle should maintain at 90

degrees.

Muscles include

Gluteus maximus, Rectus femoris, Vastusmedialis,

Vastuslateralis, Vastusintermedius

29

Warm-up

Jogging (3 min)

Method A

No Stretching

Method B

Static Stretching

Method C

Dynamic

Stretching

Performance Test

Dribbling Test

Performance Test

Shooting Test

Figure 3.The summary of experimental method

30

All performance tests and experimental methods were performed in Wai Hang

Sports Centre of Hong Kong Baptist University or Shek Kip Mei Park Sports Centre.

Two trained instructors were involved in the whole testing procedures. One

demonstrated the technique of stretching and skills of the performance, the other

describe the key points during the familiar session and performance test.

The Dribbling Test

The validity coefficient and the reliability co-efficient of the

dribbling test were 0.78 (Strand and Wilson, 1993). According to

Strand and Wilson the dribbling test of Koski Basketball Test

require an area about 12 feet by 50 feet was set for executing the

dribbling test. Setting of the test was shown in (see figure 3) with

squares shown were the area for placing the cones. Eachparticipant

had a chance to try to dribble for a cycle which was not being

recorded as practice. Then, the following 2 trials were recorded as

the result.

A participantwas told to hold a basketball in the right hand

(dominant hand) and waited behind the start-finish line. At the Figure 4.Setting of

Dribbling Test

31

initiation signal, the participant dribbled around the first cone on the right,

continues around the left side of the second set of cones, and then around the

right side of the third set of cones and so on. Participants went through the course

as many times or as far as possible during the30-second timed trial. It counted as

a completed cone if a participant was beside or beyond it. The score of number of

cones passed during one 30-second timed trial was recorded by instructor.

Field Goal Shooting Test

For the field goal shooting test, the validity coefficient was 0.87 and the

reliability coefficient was 0.85 (Strand and Wilson, 1993). It requires the area

around a basket.Each participant had a chance to shoots to the basket which was

not being recorded. Then, the following 2 trials were recorded as the result.

In the test, a participant holding a basketball and stands in front of a basket

(could be anywhere among the area). At the initiation signal, the participant starts

to make a shot, to rebound and continues to shoot and rebound. Rebounded shots

may be taken from anywhere on the floor. The participant shoots as many times

as possible during the 30-second timed trail (Strand and Wilson, 1993).

32

Definition of Terms

The following terms were operationally defined especially for this study:

Warm-Up

Warm-up is the act of preparation movements aims to ready the individual body

prior to participate in physical activities or sports (Genin, 2013).

Skills-Related Fitness

Skill-related physical fitness often refers to those components of physical fitness

that have a relationship with enhanced performance in sports and motor skills. The

components are commonly defined as agility, balance, coordination, power, speed and

reaction time, which are used to assess the sports performance. (Corbin, Pangrazi &

Franks, 2000)

Muscular stiffness

Muscular stiffness is a term describing the amount of attached actin myosin cross

bridges within a particular muscular fiber (Howell, Chleboun, & Conaster, 1993). The

more attached cross bridges, the higher the level of muscular stiffness. On the contrary,

a lower amount of attached cross-bridges can be defined as muscular compliance

(Hinkel-Lipsker, 2013).

Range of Motion (ROM)

Range of motion is the available movement within a specific joint.

33

Flexibility

Flexibility is the degree of movement that occurs at a joint, can be a

measurement of ROM (Genin, 2013).

Stretching

Stretching is the application of force to musculotendinou structure in order to

achieve a change in their length (Armiger &Martyn, 2010)

Static Stretching

Static stretching is the action of moving a limb into a stretched position and

holding that position for a period of time with the point of discomfort, and it is

effective to increase flexibility (Vardiman, Carrand& Gallagher, 2010)

Dynamic Stretching

Dynamic stretching is defined an action that moving the limbs by a range of

motion that do not exceed the limit in an organized pattern to activate the joint

muscles (Vardiman, Carrand& Gallagher, 2010).

Basketball Dribbling

Arias-Estero (2013) indicated basketball dribbling refers to “throwing the ball

against the floor to subsequently receive it”. It is an integral part of basketball and is a

way of moving the ball (Wissel, 2011).

Basketball Shooting

34

Shooting refer to “the player sent the ball towards the rim of the basket

(Arias-Estero, 2013). Wissel (2011) claimed shooting is the most important skill in

basketball.

Recreational Male Basketball Players

Recreational Male basketball players were operationally defined as those male

who have played basketball three times a week without following a professional

training practice. (Malinzak et al., 2001)

Delimitations

The study was delimited to the following:

1. The participants of the study were delimited to university male

undergraduate students who have played basketball recreationally.

2. 20undergraduate university students came from Hong Kong Baptist

University were recruited on a volunteer basis.

3. Participants aged between 18 to 25 years old.

4. Participants were required to complete the first familiar session as a

practice day with the tests and stretching one week before.

5. 2 weeks for collecting data.

6. All participants were self-proclaimed to be in good health prior to testing.

7. The Koski Basketball Test session was conducted 3 times in Wai Hang

35

Sports Centre or Shek Kip Mei Park Sports Centre and scheduled at least

48 hours apart.

Limitations

The study was limited by the following factors:

1. The participants’ attitude toward the test and their motivation might affect the

result of the study.

2. Although the three testing days were separated with at least 48 hours, the

learning effect may exist.

3. The physical activity pattern level and the lifestyle of the participants between

each testing session were uncontrollable.

4. The past experience and history of the participants was not concerned as a

factor in this study.

Method of Analysis

Statistical Package for Social Science (SPSS) for window 17.0 version computer

program was used for all the statistical calculations. Means (M), standard deviations

(SD), and minimum and maximum values of the variables of each testing items were

calculated. A One-way repeated measures analysis of variance (ANOVA) was used to

analyze overall meansscores of the 3 different warm-ups in two different performance

tests. When a significant F value achieved, post-hoc comparisons accomplished via a

36

least significant difference (LSD) test to identify specific difference between methods.

Statistical significance level was set at p≤ 0.05.

37

Chapter 4

ANALYSIS OF DATA

Twenty male university studentswere invited to participate in this study. All of

them were recreational male basketball playerwho have played basketball three times

a week without following a professional training practice. The purpose of this study

was to examine the acute effect of different stretching method on the basketball

dribbling and shooting performance in Koski Basketball Test. All subjects engaged in

the familiar session and the three trails with different methods – NS, SS and DS

respectively, assigned to each subject randomly (see Table 1) within two weeks. This

chapter was dividedinto two main sections, the results and discussions.

Results

The physical characteristics including the age, body weight (kg) and height (cm)

of the subjects were recorded. The descriptive data of physical characteristics of

subject were shown in the following table (see Table 4):

Table 4 Physical characteristics of the subjects (N=20)

Physical characteristics of the subjects (N=20)

Range Mean ±SD

Age (year) 18 – 25 23.00 2.03

Height (cm) 166.2 – 185.3 175.46 5.86

Weight (kg) 53.5 – 81.2 66.11 8.18

38

The results of the 20 subjects in all 3 stretching method and the descriptive

statistics of subjects' performance in the 2 tests were shown in the following table

respectively. Table 5 displayed the results of the subjects in dribbling and shooting

test with different stretching method (NS; SS; DS), while Table 6 and 7 showed the

descriptive statistic of the subject performance in the two basketball performance test,

Dribbling and Shooting, respectively.

39

Table 5The scores for the dribbling and shooting test of the subjects

The scores for the dribbling and shooting test of the subjects

Subjects

Dribbling

Shooting

NS SS DS NS SS DS

1 20 19 21 13 15 14

2 18 19 19 9 7 10

3 20 22 23 12 13 15

4 20 22 24 15 16 16

5 22 22 23 14 14 14

6 20 21 23 12 11 10

7 19 18 19 12 10 14

8 18 19 19 15 14 15

9 20 20 22 16 16 16

10 21 20 23 15 14 14

11 19 18 19 12 11 12

12 22 22 23 15 13 15

13 21 24 24 16 16 16

14 20 19 23 12 15 15

15 18 18 20 16 15 17

16 19 18 20 13 13 14

17 21 20 22 15 16 15

18 18 20 20 17 15 15

19 20 22 23 14 14 15

20 20 22 22 15 15 13


40

Table 6Descriptive statistics of the subjects' scores in the dribbling test in 3 stretching methods

Descriptive statistics of the subjects' scores in the dribbling test in 3 stretching

methods

Stretching Range Mean ±SD

NS(cone passed) 18 - 22 19.80 1.24

SS(cone passed) 18 - 24 20.25 1.77

DS(cone passed) 19 - 24 21.60 1.78


Table 7Descriptive statistics of the subjects' scores in the shooting test in 3 stretching methods

Descriptive statistics of the subjects' scores in the shooting test in 3 stretching

methods

Stretching Range Mean ±SD

NS(field goals) 9 - 17 13.90 1.97

SS(field goals) 7 - 16 13.65 2.35

DS(field goals) 10 - 17 14.25 1.83


41

The mean scores (±SD) for the performance measures after the different

warm-up procedures are presented in Table 6 and 7. In order to examine whether there

would be any significant differences among the three warm up procedures,

repeated-measures analysis of variance (ANOVA) was used (see Table 8).

Table 8Summary of ANOVA for 3 warm-up procedures in two performance tests

Summary of ANOVA for 3 warm-up procedures in two performance tests.

Sum of Squares df Mean Square F Sig

Shooting

Sphericity

Assumed 3.63 2 1.82 1.80 .179

Dribbling

Sphericity

Assumed 35.10 2 17.55 24.79 .000

For the Shooting test, the F value of the stretching method was F=1.80, p = .179,

the p value for repeated measures is greater than the alpha level (p = 0.05).Therefore,

the research hypothesis that there would be a significant mean difference on the

performance of the dribbling test among dynamic stretching, static stretching and no

stretching was rejected. There was no mean differences(field goals) between

NS(13.90.±1.97), SS(13.65.±2.35), and DS(14.25±1.83) in the basketball shooting

test.

42

For the Dribbling test, the F value of the stretching method was F= 24.79, p

= .000, the p value for repeated measures is less than the alpha level (p = 0.05).

Therefore,the research hypothesis that there would be a significant mean difference on

the performance of the dribbling test among dynamic stretching, static stretching and

no stretching was accepted. As a result, there was a significant existed among 3

stretching method in the dribbling test, instead of the shooting test.

Dealing with the significant differences among stretching method was existed in

dribbling test, a least significant difference (LSD) test have been conducted. With the

DS, the result was significantly superior to NS and SS (no stretch vs. static p = 0.493,

no stretch vs. dynamic p = 0.001, static vs. dynamic p = 0.006).

(see Table 9)

43

Table 9least significant difference (LSD) test in Dribbling Test

least significant difference (LSD) test in Dribbling Test

Multiple Comparisons

(I)

Stretch

(J)

Stretch

Mean

Difference

(I-J)

Std.

Error Sig.

95% Confidence Interval

Lower

Bound

Upper

Bound

LSD NS SS -.35000 .50706 .493 -1.3654 .6654

DS -1.80000* .50706 .001 -2.8154 -.7846

SS NS .35000 .50706 .493 -.6654 1.3654

DS -1.45000* .50706 .006 -2.4654 -.4346

DS NS 1.80000* .50706 .001 .7846 2.8154

SS 1.45000* .50706 .006 .4346 2.4654

*. The mean difference is significant at the 0.05 level.

44

Discussions

In the discussion section, it would be divided into three parts: (a)the testing result

among different stretching methods; (b) positioning of static stretching and (c) the

duration of stretching.

The Testing Result among Different Stretching Methods

The purpose of this study was to compare three warm-up protocols: no stretching,

static stretching and dynamic stretching on the performance of basketball dribbling

and shooting tests. This study illustrated that comparing to the no stretching and static

stretching warm-up protocols, a dynamic stretching warm-up protocol may induce a

better performance in dribbling test with a significant deference with meansscores

on21.60 ± 1.78 of cone passed. Though there were limited findings were reported that

dynamic stretching would have a positive effect on sports specific skills performance,

some of the studies could still aid in explaining why there is a enhanced performance

and justifying the results of this study are consistent with previous studies. According

to Wissel (2011), to achieve a successful basketball dribbling, it attributed to certain

sports-related fitness components, including:

1. Agility, the ability to be able to rapidly change the position of the entire body

in space with speed and accuracy. In basketball dribbling, agility is the skills to

create a lane to the basket, the higher level in agility, a better dribbling

45

performance;

2. Coordination, refers to bring all the body parts in a movement with use the

sense of sight and sound, typically hand-eye coordination is dribbling action is

a fundamental element);

3. Reaction time, describes the time it takes an individual to response. A better

reaction contribute to faster moves in dribbling;

4. Speed, relates to the ability to perform a movement within a short period of

time, definitely a critical factors to the dribbling.

5. Power, due to power is the combination of strength and speed, the level of

power could affect the acceleration while dribbling.

The studies of Behm, Bambury, Cahill and Power (2004)found that SS induced

the impairments in balance decreased in 2.2%, reaction time increase in 5.8% and

5.7% increase in movement time. In the studies of McMillian, Moore, Hatler and

Taylor (2006) and Amiri-Khorasani and Fattahi-Bafghi (2013) both indicated SS

impairs power and agility performances due to reducing muscle stiffness and

decreased muscle activation.On the other hand, Little and Williams (2006) reported

that lower limbs dynamic exercises resulted in reduced the sprint times and zig-zag

drills time implies that the speed and agility were enhanced, because of the dynamic

stretching may benefit in motor control via the increase the sensitivity of nerve

46

receptors and increase the nerve impulses, contributing to activate the muscle

contractions to be more rapid and forceful (Shellock and Prentice, 1985). As for the

SS that impaired the skills-related components which are important to perform

dribbling skills, while DS improve skills performance via better neuromuscular as

well as elevated levels in power, speed and agility level,it could be explained that why

the SS warm-up procedure resulted in worse scores in dribbling test compare to DS

warm-up procedure.

Although the dynamic stretching method resulted the highest mean scores in the

dribbling test,t here were no significant differences in the shooting test among the

stretching method, this could be ascribed to the shooting itself. It is a combination of

different highly technique demanded skills that requires particular time to develop

rather than rely on a stretching method to alter the physical performance or ability to

achieve acute effects. The other reason could be attributed to the testing design, where

the shooting test required a participant holding a basketball and stands in front of a

basket and perform the field goal shooting anywhere among the specific area,

rationally, all of the participants will stand to the nearest point to the basket, as the

shooting distance was short, a significant difference would be difficult to exists due to

the participants are selected with basic basketball skills.

The results of this study on theacute stretching effect on basketball dribbling is

47

promising, despite the results of shooting test was not significant, the positive effects

of dynamic stretching cannot be ignored. The findings confirmed the role of dynamic

stretching in warm-up procedure and provide more evidences to support the static

stretching should not be included in the warm-up, as the purpose of warm-up is to

enhance the sports performance.

The Positioning of Static Stretching

Stretching is expected to increase flexibility, and contributed to enhance sport

performance. Based on this study finding and the previous similar studies, it could be

concluded that stretching is a necessary part of warm up, but the static stretching was

not recommended due to the impairment effect on performance. Behm and Chaouachi,

(2011) reviewed 11 studies and concluded that even the warm up procedure

involvedaerobic warm up with dynamic stretching and followed with post-stretch skill

rehearsal, the static stretching has still exerted negative effectson the performance.

Nevertheless, it does not represent we should totally abandon static stretching.

Armiger and Martyn(2010) claimed that static stretching is the most accepted form of

stretching due to it is likely the safest and easiest to perform and at least among the

most effective, especially for elderly or individual who are lack of daily physical

activities. It involves lengthening the muscle to its maximum length carefully and the

gradually apply a longitudinal force to achieve the stretching purpose. Curry,

48

Chengkalath, Crouch, Romance and Manns (2009) found that there both stretching

method (SS &DS) improved similar ROM from pretest and declined across the

5-mins and 30-mins likely.Bandy, Irion, and Briggler(1998) found that the static

stretching group appeared to increase ham-string flexibility to a significantly greater

extent than the dynamic stretching group.

"Long-term SS may improve ROM in the joints permanently" (Thompsen,

Kackley, Palumbo & Faigenbaum, 2007).In addition, Stone, Ramsey, Kinser and

O'Bryant,(2006) identified that there would be a positive effect of chronic static

stretching on performance among their reviews, performance including: faster running

speed, increased force, improved gait, enhanced stretch-shortening cycle, improved

vertical jump and increased hamstring and knee extension force.

Therefore, if the aim is to achieve permanent improvements in ROM, static

stretching should be recommended while it can be performed easily with lower

injuryprobability. When aim is to ensure the enhancement on sports performance and

acute improvement in ROM, dynamic stretching should be a suitable alternative to

static stretching in warm-up procedure.

The Durations of Stretching

Behm andChaouach(2011) and Geni (2013) stated that numerous factorscan

influence the variability in the data reported in literature on SS. These factors

49

includethe types of contractions, duration of stretching, intensity, and timing before

tests, and variability in the types oftests used for performance measurements. The

majority of recent research suggests thatSS may impair performance, especially in the

duration of stretching.

Behm and Chaouachi (2011) identified that duration of greater than 90seconds of

SS were commonly cited in the research as a time period where SS generally

produced impairments. Another review by Kay and Blazevich (2012) suggested that

the negative effects of SS are mainly attributed to stretch durations of 60 seconds or

greater.Winchester, Nelson and Kokkonen (2009) discovered that a single 30 seconds

stretch is sufficient to inhibit maximal voluntary strength on hamstring by using the

seven 1RMs in 5- 7separated days, the mean on one repetition maximum from 60.7 kg

at the first day, decreased to 56.9kg at the last day (seventh).

The proper duration of static stretching already have certain research

findings,Roberts and Wilson(1999) speculated that 10 second of static stretching was

sufficient to induce a Golgi tendon responsein order to provide an effective stimulus

for purpose of enhancing ROM purposed, because increasing the duration from five to

fifteen seconds does not exists significantly effect. Therefore, the suitable duration of

static stretching should be among 10 to 30 seconds.

50

Longer duration of dynamic stretching has been recommended for the sake of

improvement in performance via the faster activation form the neuromuscular

system,however, the ideal duration for an effective dynamic stretching is still not clear

among the literatures. Some researcher suggested two sets of 10 repetitions (Curry,

Chengkalath, Crouch, Romance & Manns, 2009). While Gelen, Dede, MericBingul

and Aydin, (2012) suggested two sets of 15 repetitions with 6 exercises. As above

mentioned different duration and type of contraction would be influencing the results,

it is difficult to compare different dynamic protocols conducted in variety of

researcher and made a conclusion for an optimal numbers of sets and repetitions for

dynamic stretching.

51

CHAPTER 5

SUMMARY AND CONLISUON

Summary of Results

This study was to assess the acute effect of three different stretching methods as

a warm-up protocol on the Koski Basketball Test (a basketball dribbling and shooting

test) in recreational male basketball player. Total of twenty university male students

participated in the study as subjects.

During the study, a familiar session was provided before the actual testing

session, and the stretching method on each session were randomly assigned and

would not be repeat. Each participant was required to perform the Koski Basketball

Test 3 times on 3 separated days (with at least 48 hours apart) and was required to

follow the pretest instructions. They were referenced by the guidelines provided by

the ACSM’s Guideline for Exercise Testing and Prescription. Within the test, there

were two trials in each test and the trial with higher scores had been recorded as the

results.

Collected data were analyzed by the Statistical Package for the Social Science

(SPSS) for window 17.0 version computer program. A One-way repeated measures

analysis of variance (ANOVA) was used to analyze overall means. When a significant

52

F value achieved, post-hoc comparisons accomplished via a least significant

difference (LSD) test to identify specific difference between methods. Statistical

significance level was set at p≤ 0.05. The results of this study were summarized as

follows:

1. There was a significantmean difference on the performance of the dribbling

test among dynamic stretching, static stretching and no stretching. The results

(F= 24.79, p = .000,< 0.05) indicated that there would be significant mean

difference between 3 stretching protocols.According to the post-hoc

comparison of a least significant difference (LSD) test, the DS result was

significantly superior to those of NS and SS, and NS was no significant

difference with SS.

(no stretch vs. static p = 0.493, no stretch vs. dynamic p = 0.001, static vs.

dynamic p = 0.006)..

2. There wasnosignificant meandifference on the performance of the field goal

shooting test among dynamic stretching, static stretching and no stretching.

The results ( F=1.80, p = .179, > 0.05).

53

Conclusion

According to the findings of current study, there was an improvement in dynamic

stretching protocol at basketball dribbling test, instead of the field goal shooting test

in recreational male basketball players while there was no improvementfor shooting

test. For the overall performance, it is suggested to include a warm-up with dynamic

stretching before physical activity and that static stretching enroll in cool-down would

be more effective and maybe contribute to permanent performance enhancement.

Recommendations of Further Study

1. The sample size should be expanded in order to obtain more representatives

and reliable results.

2. It is better to examine more sports specific skills with similar stretching

protocol for further affirmation the current findings.

3. The sample of this study was limited to male recreational basketball

players,the results of this study might not be able to illustrate in female

recreational basketball player due to anatomical and physiological differences.

4. To enrich the study findings, the further study should be assessed for what the

ideal repetitions and duration of dynamic stretching are.

5. Cool-down effect could be examined among different stretching methods.

54

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24(6), 33-37.

59

APPENDIX A

Consent Form to Participants

Informed Consent for Exercise Testing

Name:

I hereby voluntarily give consent to engage in a study called “The Acute Effect of a

Warm-Up With Different Stretching Method(Static And Dynamic) on The Basketball

Dribbling and Shooting Performance in Recreational Male Basketball Players”

including a basketball performance test called the Koski Basketball Test. The purpose

of the study is to evaluate the different stretching effect on basketball performance

(dribbling and shooting).

I understand that there will be 3 testing sessions in 3 separated days and before the

Koski Basketball Test, a particular stretching procedure will be involve. I understand

that during the test I may be encouraged to work at maximum effort and that at any

time I may terminate the test for any reason.

I understand that I am responsible for monitoring my own condition throughout the

tests, and should any unusual symptoms occur, I will cease my participation and

inform he instructor of the symptoms. Unusual symptoms include, but are not limited

to: chest discomfort, nausea, difficulty in breathing, and joint or muscle injury.

In signing this consent form, I affirm that I have read this form in its entirety and that

I understand the description of the test and their components. Records are kept strictly

confidential unless my consent to release this information. Any questions which may

have occurred to me concerning this informed consent have been answered to my

satisfaction.

Signature of subject: Date:

Signature and name of witness: Date :

60

APPENDIX B

PAR-Q Form

61

APPENDIX C

Data Collection Form

the acute effect of a warm-up - Hong Kong Baptist University

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