Training Planning

Question 1

Why is a warm up important?

Answer 1

Helps prepare the body for exercise and should always be carried out before the start of any training session.

Question 2

What are the stages of a warm up?

Answer 2

1 - cardiovascular exercise, such as jogging, to gently increase heart rate.

2 - stretching/flexibility exercises, especially with those joints and muscles that will be most active during the session.

3 - involve the movement patterns that are to be carried out.

Question 3

What are the types of stretches?

Answer 3

Static stretching

Ballistic stretching

Question 4

What is static stretching?

Answer 4

The muscle is held in a stationary position for 30 seconds or more.

Question 5

What are the types of static stretch?

Answer 5

Active

Passive

Question 6

What is active stretching?

Answer 6

Involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it.

Question 7

What is passive stretching?

Answer 7

When a stretch occurs with the help of an external force, such as a partner, gravity or a wall.

Question 8

What is a ballistic stretch?

Answer 8

Involves performing a stretch with swinging or bouncing movements to push a body part even further.

Question 9

What are the physiological effects of a warm up?

Answer 9

1. Reduces possibility of injury by increasing the elasticity of muscle tissue.
2. Release of adrenaline will increase heart rate and dilate capillaries, allowing more oxygen to be delivered.
3. Increase in muscle temperature
4. Increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
5. Efficient movement at joints through an increased production of synovial fluid.
6. Allows for rehearsal of movement so performer is practicing the same skills in their activity.
7. Supplies an adequate blood flow to the heart to increase its efficiency.

Question 10

What is a cool down?

Answer 10

Takes place at the end of exercise and involves some form of light exercise to keep the heart rate elevated.

Question 11

What does a cool down do?

Answer 11

Keeps heart rate elevated.
This keeps blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains.

Performing light exercise also allows the skeletal muscle pump to keep working, which maintains venous return and prevents blood from pooling in the veins.

Can also limit the effects of DOMS.

Question 12

What can blood pooling cause?

Answer 12

Fainting or dizziness and occasionally a loss of consciousness.