UNIT 5: Building a Workout Flashcards
What are the components of Building a Workout?
3
- Warm-up (Activation)
- Main activity
- Cool-down (De-activation/recovery)
What is a Warm-up?
Dedicating time to assist the individual in mentally focusing on the upcoming task and at the same time bringing about various physiological changes that will enhance the upcoming activity.
Why Warm Up? What are the 4 main Benefits?
4
What are Specific Benefits of Warming Up?
6
Prepares cardiovascular system: increases blood flow and oxygenation
Prepares metabolic system (reaching steady state), increasing temperature facilitating enzymatic activity
Prepares musculoskeletal system, enhancing neural transmission speed
Lubricates joints, increasing range of motion (ROM)
Lowers lactate accumulation, increases muscle pH
Psychological preparation for optimal performance, ensuring an appropriate level of arousal (stress)
How should you Structure a Warm-up?
5
- Target areas that will be stressed during the workout: primary movement patterns
- Be systematic with your approach: head to toes or toes to head, bilateral/unilateral, multi-joint or isolate
- Start with general movements before progressing to specific ones
- Maintain control and proper posture throughout
- Gradually increase intensity to work up a mild sweat without experiencing fatigue
What are the 3 Warm-up types?
- Passive
- General (active)
- Specific (active)
What are Passive Warmups?
e.g. warm pads on muscles: saves energy, but no CV system activation, not always practical
What are General (active) Warmups?
gross motor activities (e.g., jog, cycle)
What are Specific (active) Warmups?
movements that are part of the subsequent activity (e.g., jog before running, move arms before upper body weight lifting)
How long should a Warm-Up last?
What is the Purpose?
Should be brief (5-15 min): have a purpose and progression, organization and flow
Purpose: elevate T and increase blood flow
What are the 2 Components of a Warm-up?
- Cardiovascular component: reach steady state: ventilatory response to activity (RAISE)
-
Flexibility/mobility component / Functional Movement
– Ballistic programs/Dynamic programs
– Proprioceptive Neuromuscular facilitation (PNF) if sore/tight
What is the RAMP Protocol?
What is the Impact of Warm ups on performance?
7
- Faster muscle contraction and relaxation
- Increased rate of force development
- Increased muscle strength and power
- Lowers viscosity of muscle
- Improved oxygen delivery
- Increased blood flow to active muscle
- Increased rate of metabolic reactions
Warm-up Ideas following RAMP
What is “The workout”?
Primary conditioning period of the training session
Develop using the FITT principle
-> meet the goal of the session/training block
*More on this to come….
What are the Benefits of a Cool-Down?
- Reduces blood pooling, maintains venous return
- Returns heart rate, body temperature, and oxygen uptake to resting levels
- Promotes recovery by clearing lactate (subject to debate)
- Minimizes muscle soreness (subject to debate), including Delayed Onset Muscle Soreness (DOMS)
- Aids in the prevention of heart arrhythmias, light-headedness, and fainting. Post-exercise stretching is safer because muscles are warm (elastic components less stiff)
What are the Three theories on DOMS?
- Torn Tissue Theory:
- Spasm Theory
- Connective Tissue Theory:
Three theories on DOMS
What is the Torn Tissue Theory?
Damage to muscle tissue causes inflammation that causes pain and soreness
Three theories on DOMS
What is the Spasm Theory?
Exercise causes ischemia, which keeps the muscle cells from relaxing out of tetany/spasm, which increases pain substances, which stimulates further muscle contraction, and cycle goes on
Three theories on DOMS
What is the Connective Tissue Theory?
Damage to connective tissue around muscles due to excessive loading generates more pain substances than muscle itself
What are the Components of a Cool-Down?
How long does it last?
Lasts 5-15 min
- Light aerobic activity
- Stretching
Components of a Cool-Down
What is included in Light aerobic activity?
slowly reduce intensity level to reduce cardiovascular response to stressor. Sometimes called a flush (walk, jog, bike:use talk test to gauge intensity)
Components of a Cool-Down
What is Included in Stretching?
What are the 3 Types?
Stretching returns muscles to pre-exercise length, maintaining flexibility
- Static stretching
- PNF stretching
- Active Isolated stretching (AIS)
What is Static Strecthing?
hold for end of range for 30s+ while feeling a gentle pull
What is PNF stretching?
hold relax and contract relax
(3-5 reps at each position)
What is Active Isolated stretching (AIS)?
rhythmic 2s holds at end of range and contract antagonist 15 reps or so
