Warm up

Question 1

What is the broad purpose of a warm up?

Answer 1

• to elevate body temperature
• prepare the body for more intense work

Question 2

how does a warm up affect blood flow?

Answer 2

slowly increase blood flow to the working skeletal and cardiac muscles

Question 3

how does a warm up affect cardiac rhythm?

Answer 3

lessens the risk of an abnormal cardiac rhythm (increase HR and CO slowly)

Question 4

how does a warm up affect O2 unloading?

Answer 4

Improve O2 unloading from hemoglobin (Bohr effect)

Question 5

how does a warm up affect speed of metabolic reactions?

Answer 5

increase the speed of metabolic reactions

Question 6

how does a warm up affect O2 consumption?

Answer 6

Increase O2 consumption above resting (enhance O2 uptake start of exercise)

Question 7

how does a warm up affect nerve conduction?

Answer 7

Increased nerve conduction velocity and enhanced neural activation above basal levels

Question 8

how does a warm up affect body temperature?

Answer 8

increase body temperature above basal (pre-exercise) levels

Question 9

how does a warm up affect joint stiffness/viscosity?

Answer 9

decrease joint stiffness/viscosity
- not related to injury but if there is an issue with joint stiffness you will notice within warm up

Question 10

how does a warm up affect feelings of well being?

Answer 10

Increases feelings of well-being, mental preparedness, cognitive function

Question 11

How can a warm up benefit you?

Answer 11

It’s staging or priming of the body
provides an opportunity to up regulate “incrementally”

Question 12

Does a warm up reduce risk of injury?

Answer 12

likely won’t reduce the risk of injury
simply havinng a warmer system does not affect the risk of musculoskeletal injury

Question 13

what are the 2 key elements of a warm up?

Answer 13

• elevate ventilation of O2 and muscle temperature while minimizing fatigue

Question 13

What is the Bohr effect

Answer 13

a decrease in the amount of oxygen associated with hemoglobin and other respiratory compounds in response to a lowered blood pH resulting from an increased concentration of carbon dioxide in the blood

Question 14

effects of passive warm ups

Answer 14

• induce greater metabolic changes than passive
• provide better performance

Question 15

What are the 3 types of warm ups?

Answer 15

• General warm up
• specific warm up
• Post activation potentiation phase

Question 16

What are the aspects of a general warm up?

Answer 16

low intensity and non specific

Question 17

What are the aspects of a specific warm up?

Answer 17

• specific to the muscle groups/fibres; energy system; type of exercise; component of fitness
• second transition in intensity

Question 18

What is the ideal length of a general warm up?

Answer 18

10 minutes

Question 19

What is the ideal intensity of a general warm up?

Answer 19

40-60% VO2 max
either short break or immediate increase in intensity into main bout

Question 20

What are the general rules of a general warm up?

Answer 20

• that the warm up is related to intensity of main bout
• the warm up has to be less intense than main bout
• increased intensity for fitter individuals
• engage large muscle mass/rhythmic

Question 21

What does majority of evidence show in regards to static stretching?

Answer 21

no static stretching as part of general or specific warm up

Question 22

What are some elements of the cool down of the warm up

Answer 22

• gradually decrease intensity of exercise over a 5-10 min period
• duration of cool down related to level of fitness
• allows enhanced heat dissipation and feelings of improved recovery