cool downs / warm ups. Flashcards
When is a warm up commenced?
Before a work out.
What is a warm-up used for?
To prepare the body both mentally and physically.
What are the benefits of a warm up? (Include 4)
- Muscles are ready for exercise as they will be able to contract and relax quicker.
- Oxygen will be easily available to the muscles because of the increased heart rate.
- Muscle fibres will become more elastic and less likely to tear (reduces the risk of injury.)
- Preformer will be focused on the task - psychological preparation.
What is the first stage of a warm up?
Pulse raiser.
What does a pulse raiser allow?
Increase in body temperature`
Give 3 examples of a pulse raiser.
- Jogging
- Skipping
- Shuttle-runs.
What is the second stage of a warm up?
Stretching
What does stretching consist of?
Dynamic and static stretching; increases the flexibility at joints.
Give 2 examples of stretching.
Lunges, Quadricep stretches.
What is the third stage of a warm up?
Skill Related Activity.
How does a skill related activity help?
It prepares the body for the activity you are about to complete (psychological preparation.)
Give 2 examples of a skill related activity .
Football, Handball.
When is a cool down commenced?
After a work out.
What is a cool-down used for?
To reduce the risk of muscle stiffness as well as to speed up the removal of lactic acid, helping you to recover quicker.
What is the first phase of a cool down? Give an example.
Reduction in body temperature. For example, using jogging to bring down the level of activity gradually and to help with the removal of carbon dioxide and lactic acid.
