THE EFFECT OF WARM-UP INTENSITY ON RANGE OF MOTION AND ANAEROBIC PERFORMANCE

Although there is a paucity of scientific support for the benefits oi warm-up, athletes commonly warm up prior to activity with the intentio n of improving performance and reducing the incidence oi injuries. The purpose oi this study was to examine the role of warm-up intensity on both range oi motion (ROM) and anaerobic performance. Nine males (age = 21.7? +/- 1.6 years, height = 1.77 +/- 0.04 m, weight = 80.2 +/- 6. 8 kg, and VO2max,,,, = 60.4 +/- 5.4 ml/kg/min) completed four trials. Each trial consisted of hip, knee, and ankle ROM evaluation using an e lectronic inclinometer and an anaerobic capacity test on the treadmill (time to fatigue at 13 km/hr and 20% grade). Subjects underwent no wa rm-up or a warm-up of 15 minutes running al 60, 70 or 80% VO2max,,,, f ollowed by a series of lower limb stretches. intensity of warm-up had little effect on ROM, since ankle dorsiflexion and hip extension signi ficantly increased in all warm-up conditions hip flexion significantly increased only alter the 80% VO2max,,,, warm-up, and knee flexion did not change after any warm-up. Heart rate and body temperature were si gnificantly increased (p < 0.05) prior to anaerobic performance for ea ch of the warm-up conditions, but anaerobic performance improved signi ficantly only after warm-up al 60% VO2max,,,, (10%) and 70% VO2max,,, (13%). A ?15-minute warm-up at an intensity of 60-70% VO2max,,,, is th erefore recommended to improve ROM and enhance subsequent anaerobic pe rformance.