Lecture 5 - Warm-up Flashcards
What is the effects on 20m sprint performance following 1,2 or 3 dynamic warm-ups?
- 1 set improved performance
- 2 sets improved performance
- 3 sets reduced performance.
What warm up period is recommended for better explosive performance and what passive strategies can be employed to maintain muscle temperature ?
10-15 mins
Heated garments
Why is performing some dynamic/ explosive movements during a warm up good ?
It caused a potentiation effect which results in phosphorylation of myosin light chains. Allowing a greater force production
Effects of static stretching prior to activity?
Compromised muscle contractile performance.
When activity is performed what is the effect of a pre-warm up on Ph levels ?
Muscle and blood Ph is lower after prior exercise because during a warm up that develops slight lactate accumulation this enhances O2 unloading, which as a result allowed better muscle O2 extraction because of enhanced unloading.
What is a very simple way to prime the muscles before performance to switch on muscle contractile apparatus ?
CMJ can be used to stimulation some PAP, meaning when calcium is delivered contraction capacity is increased.
As muscle temperature increases how does this effect metabolic rate ?
For every 10 Celsius increase metabolic rate is doubled
This also increases the rate of anaerobic ATP turnover.
However, not safe to raise the body by 10 celcius.
What is an optimal method of half time routines to ensure better performance ?
Heated garments and re-warm-ups significantly increases PPO
What is the effect of temperature increases during warm up on O2 disassociation ?
With temperature increases mre oxygen is realsed by the Hb.
Why is the slight generation of lactate during a warm up useful for subsequent performance and exercise?
- As acidity increases (Ph decrease), affinity of Hb for O2 decreases.
- Increasing acidity enhances O2 unloading.
What is the optimal warm-up for a short time athlete?
- 5-10 mins raise body temp
- Activate and mobilise for 5-10
- Potentiate for 2-4
- Post warm-up heating 5-10
No difference in heat
What causes the vaso-dilation during exercise?
Heat
Nitric oxide
CO2
Potassium
What is the effect of warm up exercise on the heart ?
- Increased HR
- Increased SV
- These two lead to an increased cardiac output (Q) meaning more oxygen to available
What is a major consideration when giving out warmups ?
Need to ensure that the rest between the warm-up and the exercise task is long enough as too short of a time (3mins) does not allow sufficient clearance and resynthesis of lactate, Atp, glycogen, ect.
Why are extended warm ups not as needed in marathon running?
Because of the length of the event athletes warm up considerably during.
Dynamic mobility and PAP more likely to be involved.
What are the physical, neurological, and muscular effects of a warm up ?
Physical
- Decreased muscle and joint resistance.
Neurological
- Faster nerve conduction velocity
- Increased SNS activity (Up-regulating)
Muscular
- Improvement on the muscle contractile apparatus
- Faster metabolic recreations.
CV
- SV increases
- HR increases
- Qmax increases
Advantages of external muscular heating are ?
What are the advantages of externally heating the muscles pre and post warm up before competition.
- Ability to preserve PPO
- Increased blood lactate indicating that the heating has resulted in greater anaerobic ATP resynthesis.
- Enhanced O2 unloading
What are the uses of half time re-warm-ups ?
Can improve sprint performance in the second half
What is a biomechanical benefit to performing a warm up ?
Increased muscle power output
What is the optimal warm-up for a long time athlete?
- 10-20 mins raise body temp
- Activate and mobilise for 5
- Potentiate for 1-2
- No post warm-up heating
Reduce the warm body temp time in heat, but not the mobilise or potentiate.
What is the optimal warm-up for a intermittent time athlete?
- 10-15 mins raise body temp
- Activate and mobilise for 10-15
- Potentiate for 4-6
- Post warm-up heating 5-15
Reduce times in heat
What is the effect of warm up on muscle blood flow and why ?
Blood flow increases because of the increased Q and vaso-dilation of the arteries
What do pulmonary oxygen uptake kinetics show about the effect of warm up exercise?
Showed that after a warm up whole body maximal oxygen uptake is increased, meaning that when exercise starts a greater contribution of energy is aerobic, meaning less reliance on anaerobic systems and the sub effects from this.
As such muscle lactate is reduced.
What does an increased SNS activity as a result of warm up result in, and its effect within the muscle cells?
Increased adrenaline and noradrenalin
- Increased glycogenolysis
- Enhanced breakdown of glycogen to glucose
- Increased fuel availability for glycolysis
What should be done with transitions longer than 15 mins between warm up and play and what should be done at half time to ensure maintenance of performance?
If longer the 15 two mins of explosive activity to stimulate PAP
Half time avoid rest and heat muscles.
What are the effects of static vs dynamic stretching on power?
- Static impairs performance
- Dynamic improves
What is the sweet spot for blood lactate to reach during the warm-up with sufficient recovery to ensure maximal oxidative metabolism to a greater extent ?
3 mmol
In hot environments what is more important for endurance athletes?
Pre cooling interventions
How does stretch hold time correlate to contractile impairment ?
- Less than 45 seconds has a minimal impact strength, power and performance.
- Holding between 45-90 seconds or longer results in significant reductions in strength, power and explosiveness.
What is the equation for muscle oxygen uptake at the muscle level? and what are the muscle benefit of a warm up?
Muscle VO2 = Muscle O2 delivery X muscle aVO2 difference.
Increased O2 extraction
Increased O2 delivery
Increased muscle VO2
What are the typical three components of a warm up?
- Submaximal aerobic component
- Stretching/ mobility exercises
- Short duration high intensity bursts
