Warm Up Flashcards
name the 4 stages of a warm up
raise, activate, mobilize, potentiate
what is the purpose of awarm up?
prepare athlete physically and mentally for the task/event
what are some physiological responses that potentially increase performance?
- temperature related effects
- non-temperature related effects
- increased blood flow to muscles
- elevation of baseline oxygen consumption
- postactivation potentiation
what are some benefits of warm up?
- 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
list the components of the enhanced neural function warm-up benefit
- rate of force development
- increased speed and force of muscle contractions
- decreased reaction time
what are some warm up considerations?
-number of athletes andspace
- time and duration
- purpose (what are we warming up for?)
- weather and surface
- injuries/fitness levels
- have fun
what are some pre warm up components?
-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)
describe the components of raise
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)
describe the components of activate
- 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
what are some mobile joints (extra class notes)
shoulder, hip, ankle, cervical spine, thoracic spine
*don’t want lumbar spine to be mobile
describe the components of mobilize
- 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
define mobilize
move joint through a full range of motion while keeping patterns close to movement used during the game
why is mobility important from the standpoint of muscle tension?
when muscle is in tension and has nothing to give, something else gives = injury
describe the components of potentiate
- 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
list some examples of potentiate
- cone drills
- jumping/bounding/sprinting
- agility patterns
- reactionary patterns
why do we recover?
- normalizations of metabolic functions
- normalization of homeostatic equilibrium
- replenishment of energy resources (nutrition) **(a little more longterm)
- reconstructive functions
define recovery
to begin the recovery process from both a mental and physiological perspective
what are the types of recovery?
active and passive
define active recovery
- includes an appropriate cool-down and flexibility progra combined with adequate nutrition
define passive recovery
- includes hydrotherapy and massage, both which provide a degree of psychological recovery
*most passive thing you can do is sleep
list some longterm considerations for recovery
- proper nutrition
- daily life balance
- sleep
- hydration
- social (alcohol & recreational drugs) **can impair ability to recover
what is the most important recovery tool?
sleep (8-10 hrs a night)
- allows for physical repair and growth
- improves performance
what are some consequences of not having enough sleep?
decreased rxn time: 10x slower
decreased performance: 10 & 40y sprint times slower
decreased emotional stability, increased anxiety, confusion and fatigue
what are some habits or better sleep?
- 30-60 min nap b/w 1-4 pm
- go to bed within 30 min window
- wake up within 30 min window
name the “deposits” into our “bank” from recovery standpoint
- nutrition
- rest
- yoga
- fitness level
- previous training
name the “withdraws” from our “bank” from recovery standpoint
- games
- practice
- s and c sessions
- speed sessions
- stressful relationships
- alcohol
- class
- exams
- parties
- late nights
name the “overdrafts” from recovery standpoint
- injury
- illness
- pain
*happens when too many withdrawals in comparison to deposits, body’s way of shutting down
