UNIT 5: Building a Workout

Question 1

What are the components of Building a Workout?

3

Answer 1

• Warm-up (Activation)
• Main activity
• Cool-down (De-activation/recovery)

Question 2

What is a Warm-up?

Answer 2

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.

Question 3

Why Warm Up? What are the 4 main Benefits?

4

Answer 3

Question 4

What are Specific Benefits of Warming Up?

6

Answer 4

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)

Question 5

How should you Structure a Warm-up?

5

Answer 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

Question 6

What are the 3 Warm-up types?

Answer 6

1. Passive
2. General (active)
3. Specific (active)

Question 7

What are Passive Warmups?

Answer 7

e.g. warm pads on muscles: saves energy, but no CV system activation, not always practical

Question 8

What are General (active) Warmups?

Answer 8

gross motor activities (e.g., jog, cycle)

Question 9

What are Specific (active) Warmups?

Answer 9

movements that are part of the subsequent activity (e.g., jog before running, move arms before upper body weight lifting)

Question 10

How long should a Warm-Up last?
What is the Purpose?

Answer 10

Should be brief (5-15 min): have a purpose and progression, organization and flow

Purpose: elevate T and increase blood flow

Question 11

What are the 2 Components of a Warm-up?

Answer 11

1. Cardiovascular component: reach steady state: ventilatory response to activity (RAISE)
2. Flexibility/mobility component / Functional Movement
   – Ballistic programs/Dynamic programs
   – Proprioceptive Neuromuscular facilitation (PNF) if sore/tight

Question 12

What is the RAMP Protocol?

Answer 12

Question 13

What is the Impact of Warm ups on performance?

7

Answer 13

• 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

Question 14

Warm-up Ideas following RAMP

Answer 14

Question 15

What is “The workout”?

Answer 15

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….

Question 16

What are the Benefits of a Cool-Down?

Answer 16

• 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)

Question 17

What are the Three theories on DOMS?

Answer 17

1. Torn Tissue Theory:
2. Spasm Theory
3. Connective Tissue Theory:

Question 18

Three theories on DOMS

What is the Torn Tissue Theory?

Answer 18

Damage to muscle tissue causes inflammation that causes pain and soreness

Question 19

Three theories on DOMS

What is the Spasm Theory?

Answer 19

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

Question 20

Three theories on DOMS

What is the Connective Tissue Theory?

Answer 20

Damage to connective tissue around muscles due to excessive loading generates more pain substances than muscle itself

Question 21

What are the Components of a Cool-Down?
How long does it last?

Answer 21

Lasts 5-15 min

1. Light aerobic activity
2. Stretching

Question 22

Components of a Cool-Down

What is included in Light aerobic activity?

Answer 22

slowly reduce intensity level to reduce cardiovascular response to stressor. Sometimes called a flush (walk, jog, bike:use talk test to gauge intensity)

Question 23

Components of a Cool-Down

What is Included in Stretching?
What are the 3 Types?

Answer 23

Stretching returns muscles to pre-exercise length, maintaining flexibility

1. Static stretching
2. PNF stretching
3. Active Isolated stretching (AIS)

Question 24

What is Static Strecthing?

Answer 24

hold for end of range for 30s+ while feeling a gentle pull

Question 25

What is PNF stretching?

Answer 25

hold relax and contract relax
(3-5 reps at each position)

Question 26

What is Active Isolated stretching (AIS)?

Answer 26

rhythmic 2s holds at end of range and contract antagonist 15 reps or so