3.14 Warming Up/Cooling Down Flashcards
What is warming up?
A warm up prepared your mind and body for work ahead.
Improving performance and preventing injury.
It gradually increases volume and spore with which oxygen is delivered to the working muscles, so your body is working efficiently by the time you begin the main activity.
It also warms up muscles to limit risk of sprains and strains, and joints to allow full ROM.
It should last minimum 10 minutes
What are the 4 stages to a warm up?
- Pulse Raising
- Stretching and joint mobilisation
- Sport Specific Drills
- Psychological warm-up
What is pulse raising?
Gradually raising heart rate to increase blood flow around the body and speed up oxygen delivery to the working muscles by performing exercises that make you breathe faster
e.g. jogging, cycling, swimming, rowing
What is stretching and joint mobilisation?
Stretching the muscles and mobilising joints that will be used during the main activity.
The type of stretching you do is dependent on the sport/physical activity for which you are preparing the body
What are sport specific drills?
Practicing the skills and techniques needed during training/competition, preparing performer’s body for movements they will need to perform.
E.g. sprinter will perform butt kicks, bounding, high knees and skipping
What is the psychological warm-up?
Good mental preparation during warm up ensures that all of a performers attention is totally focussed on the performance and nothing is able to distract from the task at hand
What is cooling down?
A cool down reduces heart rate and your rate of breath back to their resting rates.
It helps remove the waste products, including lactic acid, that have built up in your muscles during the main activity, limiting soreness after exercise. Also helps improve flexibility and prevents blood pooling.
What are the 3 stages of cooling down?
- Pulse lowering
- Active static stretching
- Developmental stretching
What is pulse lowering?
Reducing heart rate and rate of breathing by performing light exercises for a minimum of five minutes or until your heart rate has returned to normal
What is active static stretching?
Lengthening and relaxing of muscles used during main activity by holding them for 10-30 seconds. There should be some discomfort but no pain
What is developmental stretching?
Improving flexibility and increasing ROM at joint by lengthening muscles used during the main activity. Each stretch should be held for 30-60s
There are 2 types of stretches that will improve flexibility:
Active static stretches
Passive static stretches - Assistance to help achieve greater stretch e.g. body weight, strap, gravity, other person.
Relax muscle that is being stretched and rely on external force to hold you in place.
