Stre. Exc. Flashcards
what’s the difference between warm up and stretching
not the same-
warm up prepares the body for the activity that is to follow
What are the two types of warm up
general and activity
what are the physiological changes that occur during warm up
Muscle temperature
blood flow
oxygen delivery to muscle
skeletal muscle metabolism
Warm up benefits?
injury prevention
improvement in performance
When is a warm up done?
before physical activity
can you stretch cold muscles
no due to high change of injury when stretching is performed without first warming up
What does warm up involve
involves movements in place- running in place
-done before high intensity activities to avoid injury that can be caused by immediate participation
what is an activity related warm up
Low intensity version of activity that is to follow such as slow job prior to long run
Lasts 10-30 minutes
what should a warm up stretches do?
elevate body temperature
what is a good indication a warm up stretch is done?
your body is sweating ; you are ready to begin warm up
what can you do after warming up
you can stretch
why is a warm down important?
Exercise should be slowed down not stopped gradually to avoid pooling of blood in the skeletal muscle
what does a warm down facilitates?
Facilitate the removal of metabolic end products
how long is a warm down?
10-15 minutes
how should stretches be
stretches should be slow and static
you should hold it for 30 seconds
the stretch should be taken to the point of tightness
what does a warm down reduce?
post work out fatigue
what can cold water reduce
educes the post workout muscle fatigue pain
what should a warm up raise?
heart rate prior to excercise
what does stretching losen?
muscles and less likely to be injured
What is a dynaimc stretch
slow controlled movement that stimulates the activity to be performed for 2 seconds
what is the neck roll
count
technique
body part
count none
technique from standing positions slowly roll the head to the side, toward the back, to other side
body part neck
what is calisthenics?
a form of exercise in which no other equipment is needed but your body. Your body provides all the resistance needed.
what is muscle strength
the amount of force generated by one repetition and muscle endurance is the ability to exert force repeatedly over time.
what will improving muscle strength do?
improve muscle endurance
