title: Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes.
abstract: BACKGROUND
  Recent authors have not found substantial evidence to support the use of static stretching for improving performance, so interest in dynamic warm-up procedures has risen. Our findings may improve the understanding of the acute effects of different types of pre-exercise protocols on performance and may help clinicians develop effective warm-up protocols for sports practice and competition.
  
  
  OBJECTIVE
  To examine the acute effects of 4 warm-up protocols with and without a weighted vest on anaerobic performance in female high school athletes.
  
  
  METHODS
  Randomized, counterbalanced, repeated-measures design.
  
  
  METHODS
  High school fitness center.
  
  
  METHODS
  Eighteen healthy high school female athletes (age = 15.3 +/- 1.2 years, height = 166.3 +/- 9.1 cm, mass = 61.6 +/- 10.4 kg).
  
  
  METHODS
  After 5 minutes of jogging, subjects performed 4 randomly ordered warm-up protocols: (1) Five static stretches (2 x 30 seconds) (SS), (2) nine moderate-intensity to high-intensity dynamic exercises (DY), (3) the same 9 dynamic exercises performed with a vest weighted with 2% of body mass (DY2), and (4) the same 9 dynamic exercises performed with a vest weighted with 6% of body mass (DY6).
  
  
  METHODS
  Vertical jump, long jump, seated medicine ball toss, and 10-yard sprint.
  
  
  RESULTS
  Vertical jump performance was significantly greater after DY (41.3 +/- 5.4 cm) and DY2 (42.1 +/- 5.2 cm) compared with SS (37.1 +/- 5.1 cm), and long jump performance was significantly greater after DY2 (180.5 +/- 20.3 cm) compared with SS (160.4 +/- 20.8 cm) ( P </= .05). No significant differences between trials were observed for the seated medicine ball toss or 10-yard sprint.
  
  
  CONCLUSIONS
  A dynamic warm-up performed with a vest weighted with 2% of body mass may be the most effective warm-up protocol for enhancing jumping performance in high school female athletes.
authors.affiliation: The College of New Jersey, Ewing, NJ, USA. faigenba@tcnj.edu
authors.forename: Avery D
authors.initials: AD
authors.lastname: Faigenbaum
authors.forename: James E
authors.initials: JE
authors.lastname: McFarland
authors.forename: Jeff A
authors.initials: JA
authors.lastname: Schwerdtman
authors.forename: Nicholas A
authors.initials: NA
authors.lastname: Ratamess
authors.forename: Jie
authors.initials: J
authors.lastname: Kang
authors.forename: Jay R
authors.initials: JR
authors.lastname: Hoffman