Components of Training Session - Warmup/Cooldown

Question 1

What are the 3 components of a training session

Answer 1

1. Warm up
2. Conditioning Phase
3. Cool down

Question 2

What are the 3 things that must be done in a warmup

Answer 2

1. 5 minutes light aerobic activity
2. Dynamic stretching
3. Sport specific movements

Question 3

What is the purpose of 5 minutes of light aerobic activity at the start of warm up?

Answer 3

• Warm the muscles and increase muscular elasticity
• Activate acute responses

Question 4

What type of 5 min aerobic activity should be carried out?

Answer 4

One that targets relevant muscles groups used in sport.
Eg: Jogging for running, light swim for swimming, etc.

Question 5

What type of dynamic stretching should be carried out?

Answer 5

Dynamic stretching that targets relevant muscle groups

Question 6

Why is dynamic stretching carried out after 5 mins aerobic activity?

Answer 6

Muscles that are already warmer will respond better to dyamic stretching

Question 7

What is is the third step in a warmup?

Answer 7

Sport specific movements

Question 8

How should sport specific movements be conducted?

Answer 8

They should increase in intensity and finish at intensity that sport/activity will be at

Question 9

State the 5 overall benefits of a warmup

Answer 9

1. Prepares body physiologically
2. Prepares body psychologically (increase arousal levels)
3. Increased blood flow to relevant muscles = increased muscle temp = elasticity = reduced risk on injury
4. Increased ROM of joints = effective perfromance
5. Increase in acute responses = greater oxygen delivery to working muscles

Question 10

What are some of the overall benefits of a cooldown?

Answer 10

1. Return body to pre-exercise levels (physiologically & psychologically)
2. Activate muscle pump to reduce venous pooling and increase venous return
3. Enhanced removal of metabolid by products
4. Reduced effect of DOMS
5. Slowly return to core body temp to resting levels
6. Gradual return to resting level HR and BP
7. Restore oxygen to myoglobin

Bolded ones are most important

Question 11

What is first stage in cooldown?

Answer 11

5 minute aeroic activity (same as warmup)

Question 12

What is second stage in cooldown?

Answer 12

Static stretching of relevant muscle groups

Static because we want to return body to pre-exercise levels

Question 13

How long should static stretches approximately last as a guideline?

Answer 13

At least 15 seconds

Question 14

What is 3rd stage in cooldown?

Answer 14

Foam roller

Question 15

Give 2 examples of 5 minute aerobic activity for warmup/cooldown

Answer 15

• 5 minute continuous jog
• 5 minute continuous biking

Question 16

Give 2 examples of Sport specific movements

Answer 16

1. 5x20 metre stride throughs with increasing intensity
2. 2x10 burpees increasing intensity
3. 5x15 second cycle bursts increasing intensity

Question 17

What is an advantage of doing burpees as a sport specific movement?

Answer 17

Warms up both lower and upper body

Question 18

What is a sport specific warmup for weights in the gym?

Answer 18

One warm up set for each exercise at lower intensity