Elongation At Climbing Seen From A Physiological Perspective

I knew the way stretches before climbing can decrease your strength and reduce your performance?
We all learned that by practicing some sort of physical activity should perform stretching exercises in most muscles involved due to the benefits on the skeletal muscle system.
Often most of the climbers, and climbers, perform the stretch before, during and after of climb.
However little, or nothing, there is information about what is the strategy most appropriate stretching time to perform physical activity and in particular in climbing.
According to recent studies:
… the ideal start a routine physical activity should be include mobility exercises and stretching, and static stretching, not due to the fact that this traditional type of stretching produces a reduction in the neuromuscular activity of the elongated muscle, which is totally opposite to that intended use on heating and certainly damaging to sports performance.
(McArdle w. exercise physiology, page 321)
In order to understand what would be the ideal strategy of stretching should do a review about anatomical functional components involved in elongation.
What lengthen when stretch?
The most logical answer is “muscles”, however there is much more at stake.
In broader terms, the musculoskeletal system is made up of at least three types of tissue: connective muscle (tendons and fasciae) and nervous, so when performing stretching exercises is raised effects on three tissues that are closely related.
The tendon has a mechanical receptor (McArdle w. exercise physiology, pp. 323-324) “Golgi tendon corpuscle”, that delivers information about the amount of tension that the contractile structures are supporting, and so causing a slight growth of muscle fibers when they are subjected to a prolonged tension, which translates into a reduction in muscle tone.
Skeletal muscle has two mechanical receptors: the “muscle spindle” which provides information about the changes in muscle length, adjusting your tension by relaxing action on the a sudden increase or decrease in the magnitude of the load which is supporting, adjusting the level of muscle tension required.
Finally the Pacinian corpuscles, which detect motion or pressure variations within the muscle.
Both the muscle spindle as the corpúsculo Golgi tendon share the same sleeping bags of POLYHOBBIES, by which information from both receivers complement each other to start the activation or muscular inhibition.
These mechanical receptors then regulate the activation or inhibition of neuromuscular system so that knowing we could program effects stretching strategies for climbing that maximize sports performance.
For example, given that the Golgi Tendon Corpuscle generates a relaxation of muscle fibers due to prolonged tension increase on the tendon and muscle (by both magnitude and time of exposure to a spring force) so that the result of the traditional stretches to start physical activity lead to a decreased activity of muscle fibers (muscle tone) and a temporal increase them , thus causing momentarily a lower capacity of application of muscle strength.
Another example that illustrates this effect at the time that a muscle cramp occurs, the procedure to control it is to stretch the muscle in question, which leads to the fibers being contracted out of control no longer through a relaxation of such fiber product of active stretching of the muscle.
On the other hand, both the muscle spindle as the tendon Golgi Corpuscles will generate an increase in neuromuscular activity to be stimulated with large movements of average speed by applying external voltage (stretching) of length greater than 5 seconds and repetitive movements of low to medium intensity, which will allow a preparation not only the muscles involved but also of the joints that participate in these movements.
This kind of strategy of stretching should be applied at the beginning and during prepares to climb if you want to achieve a higher performance.
Finally, taking into account the effects of the application of prolonged tension on the muscle tissue, the traditional stretches should be applied at the end of the session of rock climbing, to allow a relaxation of the fiber, and a speedy recovery to the level of normal muscle function, as well as increase the range of joint mobility in the medium term.
Article written by: Patricio Walls Brunet, licensed in physical education PUCV, diploma in Exercise, nutrition and health at the University of Chile. Climber and Mountaineer