Lecture 6 Flashcards
The broad purpose of a warm up is to…
prepare the body for more intense work
Specifically you can expect a good warm up to do what 9 things?
- slowly increase blood flow
- lessen the risk of abnormal cardiac rhythm
- improve O2 unloading from hemoglobin (Bohr effect)
- increase the speed of metabolic reactions
- increase O2 consumption
- increased nerve conduction
- increased body temperature
- decrease joint stiffness/viscosity
- feelings of well-being, preparedness
How can a warm up benefit you?
- provides an opportunity to up regulate “incrementally”
- may enhance performance or ability
A warm up likely will not…
reduce risk of injury
2 key elements of a warm up:
- elevate ventilation of O2 and muscle temperature
- minimize fatigue (effective warm up should not be fatiguing)
Bohr effect:
- enhanced unloading of oxygen in metabolically active peripheral tissues
- partial pressure of CO2 increased = reduced blood pH
- hemoglobin passing through, improves oxygen delivery
Bohr effect occurs _____ to metabolic activity.
proportional
Warm up can be ____ or _____.
- active
- passive
Most PA exercise programs involve a ____ warm up.
active
Active warm ups induce greater _____ ______ than passive.
metabolic changes
Active warm ups provide _____ ______ than passive because…
- better performance
- they involve activating the whole body
Ex passive warm ups:
- sauna
- hot shower
- immersion
- heat application
General warm ups are ____ _____ and ____ ______.
- low intensity
- non specific
Specific warm ups are specific to the:
- muscle groups/fibres
- energy system
- type of exercise
- component of fitness
_____ warm ups sometimes precede ____ warm ups.
- general
- specific
Specific warm ups are individualized to the needs of the ______.
individual
Order of warm ups:
- general
- specific
- PAP
Warm up type for aerobic:
- general
- specific not necessary
Warm up type for resistance:
- general
- dynamic flexibility
- light weight training sets
Warm up type for neuromuscular/flex:
- general
- specific
- passive and active
- static and dynamic
- PAP
Warm up type for speed/agility:
- general
- specific
- drills (low-high intensity)
- PAP
Warm up type for sport:
- general to specific
- specificity principle (drills, practice, ROM etc.)
- goal is to be ready
- have a plan
Warm up duration:
5-20 minutes
Warm up intensity:
- 40-60% VO2 max
- either short break or immediate increase in intensity into main bout
Warm up should be related to intensity of ____ ____.
main bout
Warm up has to be less _____ than main bout.
intense
Warm up should have increased intensity for…
fitter individuals
Warm up should engage _____ muscle mass/ ______.
- large
- rhythmic
Issues with warm up:
- too intense
- not enough recovery time before bout
- cool down
PAP leads to improved _____ in most cases.
work
PAP leads to increased…
- sprint speed
- jump power
- muscle power in general
PAP is more likely beneficial to _____ _____ _____ individuals.
highly trained strength
Time frame to benefit from PAP:
- window 1: immediately after (1-3 min) if CCs are low
- window 2: 10-20 min after if CCs are high
Prolonged static stretching has most effect on loss of…
- jump
- power
- agility
- speed
Static stretch affects _____ _____ (not dynamic).
musculotendinous compliance
Key elements in static stretching:
- light static stretch
- active warm ups with light stretching good combo
- only athletes with extreme ROM needs might intense static be required
Cool down = gradual decrease intensity of exercise over a ____ min period.
5-10 (20) min.
Warm up can be ____ or ____ or combination,
- general
- specific
Duration of cool down related to …
level of fitness (low fitness, less duration)
Low fit individuals: cool down effects:
- reduce risk of cardiac complications (nervous system)
- prevents venous pooling (allowing arteries to reset to smaller circumference)
- enhanced heat dissipation
- feelings of improved recovery
Cool down should be combined with _____ while the muscles are still ____ and relatively _____.
- stretching
- warm
- flexible
Training stimulus (TS) =
physiological stress
TS =
volume x intensity
Increasing both volume and intensity at the same time could be…
too much overload
Overload and progression is better determined by…
by TS not Volume or
Intensity individually
TS equation for strength/discontinuous exercise:
TS = reps x intensity
TS equation for aerobic/continuous exercise:
TS = duration x intensity
Psychobiological measures of training intensity =
RPE
Measures of Training Intensity can generally be categorized as either…
psychobiological or physiological
A psychobiological measure
refers to one which relates to…
emotional or psychological factors related to physiology
RPE for ______ ______.
particular moment
Session based RPE for..
global rating of the intensity of an entire training bout
Equation to use session based RPE to determine TS:
- 30 min after PA get session based RPE
- TS = (SBRPE) x duration (min)
Equation to use HR to determine TS:
TS = HR (average) x duration (min)
TRIMP:
- training impulse
- measure of TS based on HR response to exercise and exercise duration
- based on principle of HR reserve
HR reserve theory:
One of the problems with 220 – age (HR max) is
that it makes no allowances for individual differences in resting HR
TRIMP =
(HR ex - HR rest)/(HR max - HR rest) x duration
