Injury Prevention: Warm up and Cool Down Flashcards
define warm up
before an event to prepare the body and mind for more strenuous exercise, to minimise risk of sports injury and optimise performance
define cool down
after event to promote recovery from more strenuous exercise to allow body to return gradually to its pre-exercise state
elements of a warm up
- light physical activity to elevate heart rate and blood flow
- dynamic stretching to mobilise joints and lengthen connective tissue
- higher intensity spots specific movement drills to activate neural pathways and muscle movement patterns
warm up DO’s and DONT’s
DO:
- warm up for 30 mins
- gradually increase intensity
- dynamic stretches specific to muscle contraction and movement patterns
- acceleration + deceleration sprints
DONT: static stretch
what are the benefits of a warm up?
- ↑ HR, SV, VR, f, and blood flow, -↑ core body temp, steeper diffusion gradient so more efficient muscle contractions
- release synovial fluid in joints, lengthen connective tissue ↑ coordination in muscle pairs and improve ROM
- prepare body for game intensity and speed
what are the elements of a cool down?
- light physical activity to maintain HR and blood flow
- static or PNF stretching to relax and realign muscle fibres
- other elements: post event food, hydration, cooling aids
cool down DO’s and DONT’s
DO:
- cool down effectively and completely
- decrease the intensity
- perform type of exercise done in game e.g. games players - running
- static or PNF for up to 30 mins
DONT: expect to alleviate DOMS
what are the benefits of completing a cool down?
- maintains HR, VR, SV, and blood flow to prevent blood pooling, remove LA and promote recovery
- relaxes ,muscle fibres decreasing tension and promoting recovery
PNF stretching
taking a joint beyond resistance for 30 seconds, then relax and repeat 3 times
