Warm-Up Ebook With CE Exam, The

Online Course

The package components are delivered online:

• The Warm-Up ebook
• Continuing education exam

The Warm-Up With CE Exam describes the science of the warm-up and provides guidelines to maximize its effectiveness. Using the RAMP system—Raise, Activate, Mobilize, and Potentiate—you will see why the warm-up is more than preparation for the upcoming session; it is a key factor in athletic development and can cultivate the skills and movement capacities your athletes need to excel in sport. This is the system recommended by the United Kingdom Strength and Conditioning Association (UKSCA) and is included in professional resources developed by the National Strength and Conditioning Association (NSCA).

The Warm-Up provides a library of activities for creating effective RAMP warm-ups, including the following:

• Five sample RAMP warm-up programs appropriate for a variety of sports and athlete training levels
• More than 160 diagrams and photos depicting 113 drills and exercises
• Seventeen video clips demonstrating movement patterns of the Raise phase
• Exercise and drill finders to easily find exercises best suited to specific needs

Upon completing the book, certified professionals can take the companion CE exam to earn continuing education credits.

Learning Objectives
After reading this book and successfully completing the 75-question multiple-choice exam, you will be able to do the following:

• Explain the purpose and value that the warm-up provides to an athlete.
• Compare and contrast the traditional warm-up protocol with the RAMP warm-up system.
• Describe the three phases of the RAMP warm-up system.
• Describe how to organize a Raise phase.
• Explain the role of static stretching in a warm-up.
• Describe the activation and mobilization process.
• Identify the technique guidelines for activation and mobilization exercises.
• Describe the potentiation process.
• Construct effective sport-specific warm-ups using the RAMP warm-up system.

Audience

A continuing education course for sport coaches, strength and conditioning professionals, personal trainers, athletic trainers, and other certified fitness professionals.

Table of Contents

Chapter 1. Why We Warm Up
Reasons for Warming Up
The Physiology of Warming Up
Psychological Rationale for Warming Up
Net Potential Effects of Warming Up
The Warm-Up and Injury Risk Reduction
Optimizing the Warm-Up

Chapter 2. A New Way of Thinking About the Warm-Up
The Traditional General and Specific Warm-Up
Reevaluating the Aim and Value of the Warm-Up
A New Purpose for the Warm-Up
Competition Versus Training Warm-Ups
Issues With the Traditional Warm-Up

Chapter 3. The RAMP System of Warming Up
A Systematic Approach
Athleticism
Delivering Athletic Development
The RAMP System

Chapter 4. The Raise Phase
Activity Progression
Types of Raise Phases
Organizing a Raise Phase

Chapter 5. The Activation and Mobilization Phase
Long-Term Focus: Mobility
The Role of Static Stretching
Focusing on Mobility
Focusing on Movement
Initiating and Progressing the System
Addressing Fundamental Issues: Activation
Targeting the Selections
The Activation and Mobilization Process
Activation Exercises
Mobilization Exercises

Chapter 6. The Potentiation Phase
Focus of the Phase
Duration of the Phase
A Session in Itself
The Potentiation Process
Sample Potentiation Phases

Chapter 7. Constructing Effective Warm-Ups
The Planning Process
The Raise Phase
The Activation and Mobilization Phase
The Potentiation Phase
Sample Warm-Ups

About the Author

Ian Jeffreys, PhD, ASCC, CSCS,*D, NSCA-CPT,*D, RSCC*E, FUKSCA, FNSCA, has established himself as one of the most distinguished and qualified strength and conditioning coaches in the United Kingdom. He is a professor of strength and conditioning at University of South Wales, where he coordinates all of the university’s strength and conditioning activities. He has worked with athletes, clubs, and sport organizations—from junior level to professional level—around the world.

Jeffreys is the proprietor of All-Pro Performance, a performance-enhancement company based in Brecon, Wales. Jeffreys was a founder member of the United Kingdom Strength and Conditioning Association (UKSCA) and was one of the first British strength and conditioning coaches to receive the Accredited Strength and Conditioning Coach (ASCC) designation from the organization. Jeffreys is a senior assessor and senior tutor with the UKSCA and was an elected board member between 2004 and 2013. In 2015, he was awarded an honorary fellowship by the UKSCA in recognition of his impact on the profession in the United Kingdom.

He has been a member of the National Strength and Conditioning Association (NSCA) since 1989. Jeffreys is currently a member of the board of directors and vice president of the NSCA. He is a Registered Strength and Conditioning Coach Emeritus (RSCC*E); a Certified Strength and Conditioning Specialist (CSCS), recertified by the NSCA with distinction; and a Certified Personal Trainer (NSCA-CPT), recertified with distinction. Jeffreys was the NSCA’s High School Professional of the Year in 2006 and was awarded a fellowship by the organization in 2009.

Jeffreys has authored numerous strength and conditioning articles that have been featured in leading international journals. He is the editor of the UKSCA journal Professional Strength and Conditioning and is on the editorial boards for Strength and Conditioning Journal and the Journal of Strength and Conditioning Research. He has authored seven books, and he contributed the warm-up and stretching chapter for NSCA’s Essentials of Strength Training and Conditioning.

Jeffreys is a sought-after presenter and has given keynote presentations and hosted high-performance workshops at major conferences around the world. His specialty is speed and agility development.