Unit 5, Building a Workout Flashcards
Components of a Workout
- warm-up (activation)
- main activity
- cool-down (De-activation/recovery)
Warm up (why do it?)
- mental readiness
- physical readiness
- reduce injury occurrence
- performance enhancement
Benefits of a Warm Up
- prepare cardiovascular system
- prepare metabolic system (reach steady state)
- prepare musculoskeletal system
- pyschological preparation (appropriate level of arousal (stress) for optimal performance
Warm-ups (what to do)
- target area that will be stressed in workout
- be systematic
- head to toes, or toes to head, bilateral/unilateral, multi-joint or isolate
- general -> specific
- controlled (remain in control, be predictable)
- build intensity
Types of Warm-Ups
Passive
- ex. warm packs on muscles, hot tub
- saves energy
- no CV system activation; not always practical; psychological readiness?; neuro activation?
General
- active; gross motor activities
ex. jog, cycle
Specific
- active; movements that are part of the activity
- ex. jog before track meet, move arms before upper body weight lifting
Components of a Warm-Up
- should be brief (5-15 minutes)
- purpose:
- elevate temp and increase blood flow
- cardiovascular component:
- reach steady state w/ ventilatory response to activity, HR, etc.
- flexibility component/functional movement:
- dynamic
- PNF (proprioceptive neuromuscular faciliation)
RAMP Protocol
Raise - heart rate, body temperature, blood flow, joint viscosity
Activate - activate key muscle groups, balance and core work
Mobilize - mobilise key joints and promote ROM across key areas
Potentiate - prime athlete for performance; plyo’s, reaction drills, accelerations and decelerations, jumps and lands
Warm Up Effect on Performance
- Faster muscle contraction
- Increase rate of force development
- Increase muscle strength & power
- Lower viscosity of muscle
- Improved O2 delivery
- Increase blood flow to active muscle
- Increase rate of metabolic reactions
Main Activity/The Workout
- primary conditioning period of the training session
- develop using FITT principles
-> meet the goal of the session/training block
Benefits of a Cool Down
- reduces blood pooling
- promotes recovery -> debate
- helps clear metabolic waste/metabolites
- reduces muscle soreness (DOMS) -> debate
- helps with gradual return to rest state
- blood pressure, heart rate, pyschologically
Cool Down: 3 Theories about DOMS
- torn tissue theory
- damage to muscle tissue causes inflmmation that causes pain and soreness
- spasm theory
- exercises cause ischemia, which keeps the muscle cells from relaxing out of the tetany/spasm, which increases pain substances, which stimulates further muscle contraction and cycle goes on
- connective tissue theory
- damage to connective tissue around musclesdur to excessive loading generates more pain substances than muscle itself
Components of a Cool-down
- 5 to 15 minutes
- light aerobic activity (gradually reduce intensity level)
- stretching
- static stretching: hold for 15s+
- PNF stretching
- can help return muscles to pre-exercise range
Why Test a Client? Performance Perspective
- benchmark performance
- inform training (creation/evaluation of programs)
- evaluate the effectiveness of the current program
- monitor progress
What does the client/athlete gain? (testing)
- learn what are strengths and weaknesses
- provide baseline data for individual training
programs and prescriptions - provide feedback to assess effectiveness of program (evaluate gains): compare pre and post tests
- educational process that enables better
understanding of his/her body and demands of the
sport - can provide info on health status of athlete/client
What does the coach/trainer gain? (testing)
- basis for prescribing/building program that
addresses identified areas of weakness - indication of the effectiveness of program
- help set goals
- helps with getting to know athletes/client
- can become avenue for positive feedback
and better understanding between coach and
athlete/client
