Sports Anatomy: Warm Up and Cool Down Flashcards
Why should a warm up be done?
It helps prepare the body for exercise and should always be carried out before the start of any training session
What are the three stages of a warm up in order?
. Cardiovascular exercise
. Stretching/flexibility
. Movement patterns
What does the cardiovascular exercise stage do?
It gradually increases HR. It can take various forms depending on main activity
How long does the cardiovascular exercise stage usually take?
10-15 minutes
What else can occur during the cardiovascular exercise stage?
Psychological preparation may take place.
In the Stretching phase what are the two types of stretching?
Static and Ballistic stretching
What is static stretching?
When the muscle is held in a stationary position for 30 seconds or more
What are the two types of static stretching?
Active and passive
What is active static stretching?
Working on one joint and pushing it beyond its point of resistance and lengthening muscles and connective tissue surrounding it
What is passive stretching?
Stretch occurs with help of an external force such as a wall, partner or gravity
What is ballistic stretching?
Performing a stretch when swinging or bouncing movements to push a body even further
What is important about ballistic stretching?
It should only be performed by extremely flexible performers. It should be started slowly and is sports specific. It should be balanced between agonists and antagonists
How long should a static stretch be held for?
Approximately 30 seconds
What are the physiological benefits of a warm up?
. It reduces the risk of injury by increasing the elasticity of muscle tissues
. Release of adrenaline increase HR + dilate capillaries which allows more O2 to be delivered to skeletal muscles
. Increase in speed of nerve impulse conduction allows us to be more alert which improves reaction time
. Allows efficient movement of joints through an increased production of synovial fluid
. Allows for rehearsal of movement so performer practices the same skills they use in their activity
When does a cool down take place?
At the end of exercise
Why is a cool down performed?
It keeps HR elevated, blood flow is kept high which allows O2 to be flushed through muscles, it removes and oxidises any lactic acid. It also allows skeletal muscles to keep working and maintaining venous return and prevents blood pooling in veins
What can blood pooling cause?
Dizziness and occasionally a loss of consciousness
What follows after the cool down phase?
Light stretching
How long should the light stretching after the cool down phase be held for?
30-35 seconds
What is DOMS?
Delayed Onset of Muscle Soreness
What are the characteristics of DOMS?
Tender and painful muscles
How does DOMS occur?
It may occur from structural damage to muscle fibres and connective tissue surrounding fibres. Usually occur following excessive eccentric contractions when muscle fibres are under a lot of strain
What form of training does DOMS usually occur in?
Weight training
What are the physiological effects and benefits of a cool down
. Keeps skeletal muscle pump working
. Maintains venous return
. Prevents blood pooling in veins
. Limits effects of DOMS
. Removes lactic acid
. Reduces HR and body temperature
