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Athletic Training and Conditioning > Warm Up > Flashcards

Warm Up Flashcards

1
Q

name the 4 stages of a warm up

A

raise, activate, mobilize, potentiate

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2
Q

what is the purpose of awarm up?

A

prepare athlete physically and mentally for the task/event

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3
Q

what are some physiological responses that potentially increase performance?

A
  • temperature related effects
  • non-temperature related effects
  • increased blood flow to muscles
  • elevation of baseline oxygen consumption
  • postactivation potentiation
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4
Q

what are some benefits of warm up?

A
  • muscle contraction and relaxation
  • enhanced neural function
  • oxygen has less affinity for hemoglobin so increased co2 exchange
  • increased muscle pliability
  • vasodilation decreases viscosity of tissue, improve joint ROM
  • rehearse motor patterns, work on coordination and proprioception
  • psychological increases
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5
Q

list the components of the enhanced neural function warm-up benefit

A
  • rate of force development
  • increased speed and force of muscle contractions
  • decreased reaction time
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6
Q

what are some warm up considerations?

A

-number of athletes andspace
- time and duration
- purpose (what are we warming up for?)
- weather and surface
- injuries/fitness levels
- have fun

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7
Q

what are some pre warm up components?

A

-inhibit/quiet down overactive muscles
- 5-8 sites, 30s per side
- foam roll/trigger point
- common areas related to posture (think front of the body, anterior chain/torso and postural muscles)

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8
Q

describe the components of raise

A

multi-dimensional movement
- increase HR, BF, muscle temp and respiration (inc respiration to inc o2 delivery rate)
- 3-5 mins
- games of low organization
- individual: hurdles/ladder/skipping or track based mechanics (can microdose certain skills)
- keep it fresh! (noone likes boring warm up)

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9
Q

describe the components of activate

A
  • similar to movements in sport/events (ex. there are joints/parts in body that are stable or mobile)
  • 5 mins (5-6 movements)
  • increasing intensity
  • dynamic vs ground based mobility
  • maintain posture and ensure technique

activate: engage muscles in preparation for session

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10
Q

what are some mobile joints (extra class notes)

A

shoulder, hip, ankle, cervical spine, thoracic spine
*don’t want lumbar spine to be mobile

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11
Q

describe the components of mobilize

A
  • similar to movements in sport/events
  • 5 mins (5-6 movements)
  • increasing intensity
  • dynamic vs ground based mobility
  • maintain posture and ensure technique
    **providing elasticity/mobility to muscle
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12
Q

define mobilize

A

move joint through a full range of motion while keeping patterns close to movement used during the game

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13
Q

why is mobility important from the standpoint of muscle tension?

A

when muscle is in tension and has nothing to give, something else gives = injury

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14
Q

describe the components of potentiate

A
  • high intensity
  • short duration (2 x 5-15s)
  • 2-3 skills
    **more mental in nature, makes you react faster
    **short because too much prep = fatigue
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15
Q

list some examples of potentiate

A
  • cone drills
  • jumping/bounding/sprinting
  • agility patterns
  • reactionary patterns
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16
Q

why do we recover?

A
  • normalizations of metabolic functions
  • normalization of homeostatic equilibrium
  • replenishment of energy resources (nutrition) **(a little more longterm)
  • reconstructive functions
17
Q

define recovery

A

to begin the recovery process from both a mental and physiological perspective

18
Q

what are the types of recovery?

A

active and passive

19
Q

define active recovery

A
  • includes an appropriate cool-down and flexibility progra combined with adequate nutrition
20
Q

define passive recovery

A
  • includes hydrotherapy and massage, both which provide a degree of psychological recovery
    *most passive thing you can do is sleep
21
Q

list some longterm considerations for recovery

A
  • proper nutrition
  • daily life balance
  • sleep
  • hydration
  • social (alcohol & recreational drugs) **can impair ability to recover
22
Q

what is the most important recovery tool?

A

sleep (8-10 hrs a night)
- allows for physical repair and growth
- improves performance

23
Q

what are some consequences of not having enough sleep?

A

decreased rxn time: 10x slower
decreased performance: 10 & 40y sprint times slower
decreased emotional stability, increased anxiety, confusion and fatigue

24
Q

what are some habits or better sleep?

A
  • 30-60 min nap b/w 1-4 pm
  • go to bed within 30 min window
  • wake up within 30 min window
25
Q

name the “deposits” into our “bank” from recovery standpoint

A
  • nutrition
  • rest
  • yoga
  • fitness level
  • previous training
26
Q

name the “withdraws” from our “bank” from recovery standpoint

A
  • games
  • practice
  • s and c sessions
  • speed sessions
  • stressful relationships
  • alcohol
  • class
  • exams
  • parties
  • late nights
27
Q

name the “overdrafts” from recovery standpoint

A
  • injury
  • illness
  • pain
    *happens when too many withdrawals in comparison to deposits, body’s way of shutting down

Athletic Training and Conditioning (10 decks)

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