Chapter 5 - warm up / cool down

Question 1

The 5 benefits of a warm up

Answer 1

• Gradually increase body and muscle temperature
• Increased blood and oxygen supply
• Increased flexibility generally or in specific muscle groups
• Increased excitement levels
• Increased proprioception

Question 2

The 4 benefits of a cool down

Answer 2

• Return heart rate, blood pressure and breathing back to normal
• Restoration of range of motion and flexibility
• Removal of waste products from muscle tissue
• Reduction of exercise induced muscle spasms

Question 3

Preferred timing and duration of warm up and cool downs

Answer 3

Generally 10-15 minutes

Question 4

Considerations when designing and conducting a warm up

Answer 4

The intensity, type of athletes / competitors, areas of the body to cover, weather, time, holding times, repetitions

Question 5

Component 1 - A low intensity rhythmic activity

Answer 5

To increase body temp and heart rate, involves jogging, skipping, cycling. Should last no longer than 5 mins.

Question 6

Static stretching

Answer 6

Held in a challenging position for 10-30 secs and repeated 2-3 times.

Question 7

Sport Specific

Answer 7

A game or activity related task where athletes perform movements to be used during the competition.

Question 8

Active cool down

Answer 8

Involves lowering the intensity of movements completed as part of the activity or session. E.g. evolving a slow jog to a walk.

Question 9

Passive cool down

Answer 9

Is the stretching component of a cool down, assists in preventing muscle soreness and tightness. May involve static, dynamic, PNF (dynamic stretching should be performed at a lower intensity).

Question 10

Ice baths / cold water immersion

Answer 10

Can be performed standing in the water at the beach and exposing body to extreme cold after exercise. Benefits are: helps prevent muscle soreness from small muscle fibre tears (micro trauma), remove waste products, reduce inflammation and swelling, restore body temp. If not done correctly, serious risks could be : pain, breathing difficulties, hypothermia, shock. Ice baths should be 12-15 degrees and should not sit in ice bath for more than 20 mins.

Question 11

Hot and cold showers ( contrast therapy )

Answer 11

Requires athletes to shower using hot water for 2 mins and then cold for 30 secs. Should be repeated 3-4 times. Benefits are: when you shower using hot water, blood pumps around your body more quickly and opens blood vessels (vasodilation) allowing oxygen and nutrients to circulate the body. Then when the cold hits the blood vessels constrict (vasoconstriction). This pumping action of vasodilation and vasoconstriction promotes recovery through reducing inflammation and muscle soreness, reducing DOMS and resulting in quicker recovery.

Question 12

RE-fuelling and hydration

Answer 12

It is recommended that athletes consume 1 gram of carbs fo every 1 kilo of body weight to replenish glycogen stores as glycogen production is most rapid in the first 1-2 hours post exercise. It is also important to replenish water and electrolytes lost from the body through sweating. Should aim to consume 120- 150% of the amount lost. The electrolyse lost are mainly: Sodium, Chloride, Potassium,
Calcium and Magnesium.

Question 13

Contraindications

Answer 13

Acute inflammation, infection, fracture, recent muscle injury, haematoma, torn ligament, joint swelling, heart condition, inability to bear weight through a limb, back soreness or strain, open wound.

Question 14

Medical practitioners / GP

Answer 14

Suitable for most injuries and conditions as they have a working knowledge of all systems of the body. E.g. head injuries, dislocation.

Question 15

Chiropractors

Answer 15

Treat conditions relating to the skeletal system (bones) including spinal and joint alignment and manipulation. E.g. postural problems as well as back, neck and joint pain.

Question 16

Physiotherapists

Answer 16

Treat injuries and dysfunctions through prescription of movement exercises and techniques. They provide treatment for: Musculoskeletal conditions - sprains, strains, back and neck pain. Neurological conditions - recovery after a stroke to regain movement, spinal cord injuries etc.. Cardiothoracic and chronic respiratory conditions - asthma, emphysema, pneumonic and breathing difficulties.

Question 17

Osteopaths

Answer 17

Are suitable for soft tissue and general musculoskeletal injuries including - muscles, ligaments and tendons. Also suitable for joint problems such as - instability, lack of mobility and flexibility issues.

Question 18

Massage therapists

Answer 18

Use hand techniques to bring oxygen and nutrients to tissues throughout the body. They can assist in - reducing pain and muscle tightness, increasing flexibility and mobility, removal of waste products, stress relief, reduce muscle spasms and inflammation.

Question 19

Rehabilitation therapists

Answer 19

Assist in restoring function or adapting to a new way of functioning after an injury, traumatic event or illness. Assist with both physical and psychological aspects of recovery through a series of exercises and treatment techniques.

Question 20

Work Health and Safety

Answer 20

Instructors conducting the sessions are required by law to ensure the safety of themselves and others around then including spectators, athletes and participants. They can minimise harm through identifying contraindications that an athlete might have.

Question 21

Confidentiality of participant information

Answer 21

No details of an individuals personal information or medical history should be shared with another person unless authorised by the participant themselves or their parent or guardian.

Question 22

Code of ethics

Answer 22

The set of values or standards under which an organisation or employee works. They are moral principals that determine what is right and wrong.

Question 23

Code of conduct

Answer 23

A set of rules or an organisational policy which all are expected to follow. It dictates correct behaviour and procedures for tasks.

Question 24

Sports trainer regulations and guidelines

Answer 24

It is a sports trainers role and responsibility to make sure athletes and the sport or recreational activity is safe at all times. They must implement suitable injury prevention strategies. They are obligated to work only within their qualifications.

Question 25

Industry code of ethics

Answer 25

Set of values that an industry operates under where there are often no clear cut guidelines or standards. E.g. good sportsmanship, gender equality, fairness, racism.

Question 26

Industry code of conduct

Answer 26

Is how employees, volunteers and participants are expected to conduct themselves in a specific industry. E.g. Players - be a good sport, respect rights dignity and worth or all participants no matter their culture of background. Coaches - never ridicule or yell at a young player for making mistake or winning, ensure that equipment and facilities meet safety standards and are appropriate for the age and ability of players. Parents - encourage kids to play by the rules, focus on child efforts and performance rather than winning or losing. Officials - be consistent, objective and courteous when making decisions, condemn unsporting behaviour and promote respect for all opponents.

Question 27

Centre of gravity

Answer 27

Is the point at which all parts of an object are balanced. This point changes when a person moves their body in different directions. COG is vital as all sports have an element of balance. COG should be considered when an individual is participating in a sport where an opponent may want to knock them down.

Question 28

Base of support

Answer 28

Is the area of an object or person that is in contact with the ground. The larger the BOS is the more stable and balanced the object is. It is important in sport because it is vital to consider body position when participating and executing specific skills.

Question 29

Levers

Answer 29

Is a rigid structure that is capable of transmitting or exerting a force. In the body, our BONES are levers.

Question 30

First class lever

Answer 30

Have the fulcrum between the effort and the load (resistance) e.g. see - saw.

Question 31

Second class lever

Answer 31

Have the load (resistance) between the fulcrum and the effort. e.g. wheelbarrow, push up.

Question 32

Third class lever

Answer 32

Have the effort between the fulcrum and the load. e.g. bicep curl.

Question 33

Fulcrums

Answer 33

This is the fixed point at which the lever rotates or pivots. In the body a joint is a fulcrum. (axis of rotation)

Question 34

Major muscle actions

Answer 34

Any force applied to a lever is called the effort. The muscles cause this effort in the body when they contract, when moving, or when working against a resistance.

Question 35

Agonist

Answer 35

Muscle who’s contraction is mainly responsible for producing a given movement.

Question 36

Antagonist

Answer 36

Muscles who’s actions opposes the action of the prime mover in any given movement.

Question 37

Origin

Answer 37

Stationary end of muscle attachment.

Question 38

Insertion

Answer 38

Mobile end of attachment.

Question 39

Increasing arousal

Answer 39

Positive encouragement to increase an athletes confidence as well as visualisation techniques, inspiration (highlights of previous match, music).

Question 40

Decreasing arousal

Answer 40

Lightening the mood with jokes or a fun warm up activity, focusing on something specific like a skill or task, something that they can control to try and stop thinking about how nervous they are, and deep breathing.

Question 41

Review and modify programs

Answer 41

An instructor should review the program in consultation with appropriate personnel and athletes. An instructor should evaluate and reflect on their own performance using a range of self reflection methods - mentoring, the use of a diary or journal where an instructor jots down information about the program and self evaluates their own performance based on a range of self made criteria.

Question 42

Dynamic stretching

Answer 42

Involves gradually increasing speed, range of motion and movement, performed in sets of 8-20 repetitions.

Question 43

PNF stretching

Answer 43

Allows an athlete to reach maximal flexibility, involves contracting and relaxing muscles against a resistance. Should be performed with a partner and stretch should be held for 10-15 secs and relaxed for 2-3 secs, stretch should then be repeated but muscle should be stretched further.