P1: Warm Ups + Cool Downs Flashcards
What are the 5 components of a Warm Up?
(PMSDS)
5 Components of a Warm Up
- Pulse raiser
- Mobility
- Stretches
- Dynamic movements
- Skill rehearsal
Define a Pulse Raiser in terms of a Warm Up
Pulse Raiser - Light exercise to gradually increase heart rate + body temperature
Define Mobility in terms of a Warm Up
Mobility - Exercises that take the joint through its full range of movement
Define Dynamic Movements in terms of a Warm Up
Dynamic Movements - Movements that involve speed and/or change of direction
Define Skill Rehearsal in terms of a Warm Up
Skill Rehearsal - A performer practices specific skills to be prepared in the event of them needing to be successfully completed during competition
Give an example of a Pulse Raiser during a Warm Up
An example of a Pulse Raiser is Jogging
Give an example of Mobility during a Warm Up
Examples of Mobility
- Arm swings
- Heel flicks;
- Open/Close the gates
Give an example of a Stretch during a Warm Up
Examples of a Stretch
- Lunges
- High knees
- Heel flicks
- Open/Close the gates
Give an example of a Dynamic Movement during a Warm Up
Examples of a Dynamic Movement
- Shuttle runs
- Running in and out of cones
- Zigzag running
- Agility ladders
Give an example of Skill Rehearsal during a Warm Up
Examples of Skill Rehearsal (in football)
- Shooting practice
- Passing practice
What are the Mental Benefits of a Warm Up?
The Mental Benefits of a Warm Up
- Increased motivation
- Increased concentration
- Control arousal
What are the Physical Benefits of a Warm Up?
Physical Benefits of a Warm Up
- Increased flexibility of muscles
- Increased pliability of tendons/connective tissues
- Increased blood flow/oxygen to muscles
- Increased speed/strength of contractions
- Reduces build up of lactic acid/delays fatigue
- Reduces risk of injury
- Prepares the body for physical activity
- Increase body temperature
Define Cool Down
Cool Down - A low intensity exercise, that shows decrease in an activity
Give an example of a Cool Down exercise
Cool Down exercises
- Jogging/walking
- Static stretches (Standing Quads Stretch)
What are the Physical Benefits of a Cool Down?
Physical Benefits of a Cool Down
- Helps the body transition back to a resting state
- Gradually lowers Heart Rate
- Gradually lowers Temperature
- Circulates Blood and Oxygen
- Gradually lowers Breathing Rate
- Increases removal of waste products (Lactic Acid)
- Reduces the risk of muscle soreness and stiffness
- Aids recovery by stretching muscles
