Training, Warm Up and Cool Down (Paper 2) Flashcards
Principles of Training
Specificity Progression Overload Recovery Reversibility Tedium
Frequency
Intensity
Time
Type
Physiological Effects of a warm up
1) Reduces potential injury by increasing elasticity of muscle tissue
2) Mental rehearsal/stress/anxiety reduction/psychological preparation
3) Adequate blood flow to the heart to increase efficiency
4) Release of adrenaline to increase heart rate and dilate capillaries to increase O2 to the muscles
5) Increase in speed of nerve impulse conduction allows us to be more alert, improving reaction time
6) Efficient movement at the joints due to increase in synovial fluid
7) Rehearsal of movement
8) Muscle temp increases so O2 can disassociate more readily to increase enzyme activity. So more energy is ready.
Specificity
Making sure training is relevant and specific to your chosen sport
Progression
Performer gradually trains harder as fitness increases
Managed to prevent injury
Overload
FITT principle applied to increase fitness
Recovery
Rest days are important to recover muscles and prevent injury
Reversibility
If training stops, the adaptations that have taken place will stop
Tedium
If training remains the same, the body will become used to training and motivation levels will decrease
Frequency
How often you train
Intensity
How hard you train
Time
Amount of time spent training
Type
Type of training that’s changed to prevent tedium
Method of a cool down
Reduce intensity of exercise
Stretching
Physiological benefits of a cool down
Reduce HR/ breathing rate Reduce body temp Remove adrenaline Remove lactic acid Prevents blood pooling Reduces DOMS (delay of onset muscle soreness)
Method of stretching
Warm up prior to stretching Make stretch sport specific Hold/repeat stretch for 30 seconds Never hold a painful stretch Equalise stretches, agonists/antagonists
