MIDTERMS - warm up, cool down Flashcards
is any activity, either physical or mental, that helps to prepare an individual for the demands of their chosen sport or exercise.
Warm Up
what is the main purpose of warm up
warm-up is to prepare the body and mind for strenuous activity.
One of the ways it achieves this is by increasing the body’s _____, while also increasing the body’s __________.
core temperature
muscle temperature
By increasing muscle temperature you’re helping to make the muscles. ___,___,___.
loose, supple and pliable
It Aims is to increase the body temperature without performing any physical activity.
Example: Wearing warm clothes, massage, hot water, steam, sunlight, or hot drinks etc.
Passive Warm up
Body temperature increases up to required level.
Working efficiency is increased.
Muscles are toned up.
Active Warm up
should be done before any weight training or cardio workout and should take no more than 15 minutes.
GENERAL WARM-UP
give 5 examples of GENERAL WARM-UP
jumping jacks, lateral jumps, lunges, jogging, and brisk walking.
will vary depending on the particular exercise you are doing. Warming up with lower weights helps groove the correct movement patterns into muscle memory, and it helps prepare the central nervous system and muscles for a maximal effort lift.
SPECIFIC WARM-UP
is an important part of any good workout. It is an opportunity for you to reduce your intensity, bring down your heart rate, and relax your muscles from working out in a tensed state
Cooling Down or Warming Down
is the soreness that is sometimes experienced 24 to 48 hours after a tough workout. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. I remember running a half marathon with very little preparation, and then finding it difficult to walk down steps the next day because my quadriceps were so sore.
Delayed Onset Muscle Soreness (DOMS)
During exercise, tiny tears called _____develop within the muscle fibers.
MICRO TEARS
When exercising, your heart is pumping large amount of blood to the working muscles. This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles the oxygen and nutrients are used up. Then the force of the contracting (exercising) muscles pushes the blood back to the heart where it is re-oxygenated. However, when the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as
BLOOD POOLING
