3.6 Warm up and cool downs Flashcards
what is a warm up used for
prepare the athlete physically and mentally for action
what are the 3 parts of a warm up in order
pulse raiser
dynamic stretches + mobility exercises
sport specific activities
what does a pulse raiser do
increase temp of deep muscles
loosen joints
increase cardiac and respiratory rates
what does stretching and mobility exercises do
increase ROM of joints
increase extensibility of muscles
lower chance of soft tissue injury
what does sport specific activity do
increase coordination between players
increase confidence
increase coordination between antagonistic pairs
what are the benefits of a warm up (8)
increases:
body temp
muscle temp
flexibility of muscle + joint
pliability of tendon + ligament
speed of muscle contraction
heart rate
blood flow to working muscles
oxygen to working muscles
what does a cool down ensure
recover quicker + minimise discomfort
what are the 3 parts of a cool down in order
light jog
stretching (static)
refuelling
what does a light jog do
allows for cardiac and respiratory system levels to relax
removes lactic acid + toxins from working muscles
flushes capillaries with oxygenated blood
what does stretching (static) do
increase blood flow allowing for better recovery
what does refuelling do
eating food less then 2 hours after exercise allows for correct recovery
what are the physical benefits of a cool down
increased removal of waste products
maintain circulation of blood + O2
maintain length of muscle
reduce muscle stiffness
reduce heart rate + breathing rate + temp
