Warm-Up

Question 1

What are 5 positive effects of a warmup?

Answer 1

• Faster muscle contraction & relaxation of both agonist & antagonist muscles
• Improvements in the rate of force development & reaction time
• Improvements in muscle strength & power
• Increased blood flow to active muscles
• An increased psychological preparedness for performance

Question 2

What is the design of a warm-up?

Answer 2

• influences potential improvements; needs to be specific to the activity performed
• Should consist of a period of aerobic exercise, followed by stretching & ending with a period mimicking activity
• I.e., general movements, dynamic stretches, specific movements

Question 3

What is the timing of a warmup?

Answer 3

• The whole warm-up typically lasts between 10 & 30 minutes; which includes a general movement period, dynamic stretching, full ROM, & a specific movement period of 5-10 mins for each

Question 4

What is the protocol for a warm-up?

Answer 4

• RAMP protocol

Question 5

What is the RAMP protocol?

Answer 5

• Raise: Elevate body temperature, heart rate, respiration rate, blood flow via low-intensity activities
• Activate & Mobilize: Actively move through a range of motion
• Potentiate: Perform sport-specific activities that progress in intensity until the athlete is participation ready

Question 6

What are 7 things in a warm-up checklist?

Answer 6

• Core body temperature elevation
• Movement preparation & flexibility
• Acceleration, deceleration & CoD
• Individual-specific prep
• Position-specific prep
• Skill repetition
• Team prep & rehearsal

Question 7

What is flexibility?

Answer 7

• a measure of range of motion (ROM) that has static & dynamic components

Question 8

What are factors that affect flexibility?

Answer 8

• Joint structure, Age & sex, Muscle & connective tissue, Stretch tolerance, Neural control, Resistance training, Muscle bulk, Activity level

Question 9

What is dynamic stretching?

Answer 9

• Carry out 5 to 10 repetitions for each movement, either in place or over a given distance
• Progressively increase the ROM on each repetition
• Increase the speed of motion on subsequent sets where appropriate

Question 10

What are 6 types of dynamic stretches?

Answer 10

• Arm circles, side bends, trunk rotations, hip rotations, leg lifts, ankle rotations

Question 11

What are some general warm-up activities?

Answer 11

• Marching, mountain climbers, body squats, lunges, high knees/knee hugs, karaoke, jog, backpedal, push-ups, jump rope, hop/jump sequence

Question 12

What is an individualized warm-up?

Answer 12

• designed specifically for a person’s unique needs, considering their fitness level, potential injuries, & the specific activities they will be doing, tailoring the warm-up to target the areas of their body that require the most preparation

Question 13

What are 6 considerations of an individualized warm-up?

Answer 13

• Tissue quality
• Activation
• Corrective exercise
• Thermogenics
• Stretching
• Neural preparation

Question 14

What is a sport specific warm-up?

Answer 14

• preparation routine that includes exercises that mimic the movements you’ll use during your sport

Question 15

What is static flexibility?

Answer 15

• the range of possible movement about a joint & its surrounding muscles during a passive movement

Question 16

What is dynamic flexibility?

Answer 16

• the available ROM during active movements; it requires voluntary muscular actions