Warm-Up Flashcards
3 typical components of a warm-up
Submaximal aerobic
Stretching/mobility
Short duration high-intensity burst of exercise
Attributes of a warm-up?
A universally applied prior to competition
Can enhance performance if correctly applied
Can impair performance if incorrectly applied
The general consensus of a warm-up?
There is a lack of consensus on the optimal warm-up strategies for different sports
Influence of warm-up exercise on cardiac output?
Increased heart rate
Increased SV
Increased Q
Positive effect on the central cardiovascular parameters
Effects of increased HR from a warm-up?
Increased sympathetic output
Changes in blood and oxygen levels
Metabolic accumulation
Effects of increased SV from a warm-up?
Increased sympathetic output
Reduction in afterload due to vasodilation
What is afterload?
The resistance of flow from the heart
The influence of warm-up on the muscle and anaerobic energy contribution? (Krunstrup et al. 2001)
Increased muscle blood flow
Increased muscle O2 extraction
Increased oxidative energy provision during submaximal endurance exercise
Lower requirement for anaerobic energy provisions
Less lactate production
The influence of warm-up on O2 dissociation acidosis?
As acidity increases, the affinity of Hb for O2 decreases
Increasing acidity enhances unloading
Shift the curve to the right
The influence of warm-up on O2 dissociation temperature?
Within limits, as temperature increase, the affinity of Hb for O2 decreases
Increasing temperature enhances unloading
Shift the curve to the right
The influence of warm-up on I2 dissociation?
Muscle temperature increases
Muscle and blood pH is lower (increased H+ production)
Both of these factors facilitate the unloading of O2 from Hb
The influence of warm-up on muscle VO2?
Increased muscle O2 extraction
Increased muscle O2 delivery
Increased muscle VO2
The influence of warm-up on pulmonary oxygen uptake kinetics during continuous severe-intensity exercise?
Higher oxygen uptake
Implications a warm-up for muscle anaerobic metabolism and contractile function?
Decreased resistance of muscles and joints
Faster nerve conduction velocity
Improved muscle contractile apparatus
Faster metabolic reactions
Increased sympathetic nervous system activity
Increased muscle temperature can results in higher power output as velocity increases
What are the implications of faster metabolic reactions from a warm-up?
Q10 effect
For every 10C increase in temperature, the metabolic rate is doubled
What is the implication of increased sympathetic nervous system activity from a warm-up?
Increased adrenaline and noradrenaline
- increased glycogenolysis
- breakdown of glycogen to glucose
- increased substrate for anaerobic glycolysis
Influence of acute stretching on strength? (Rubini et al. 2007)
Static stretching appears to be detrimental for strength performance
Influence of stretch duration on strength? Simic et al. 2013)
Maximal muscle strength is decreased as stretch duration increases
Muscle power is decreased as stretch duration increases
Explosive muscle performance is decreased as stretch duration increases
The influence of acute stretching on power? (Hough et al. 2009)
Static stretching impairs power performance (vertical jump height)
Dynamic stretching increases power performance (vertical jump height)
The influence of acute stretching on speed? (Turki et al. 2011)
Dynamic stretching can improve 20m sprint performance
If many sprint repetitions are completed it impairs sprint performance (fatigue-inducing)
As stretch duration increases the beneficial effects diminish
Effects of resistance and polymetric type exercise?
To prime the musculature ready for the subsequent exercise task
Phosphorylate myosin light chain within skeletal muscle -> improves Ca sensitivity -> requires less Ca brings about the same force production -> improve skeletal muscle contractile function
How does preventing muscle temperature drop after a warm-up effect sprint performance? (Faulkner et al.)
Protocol - using thermal pants during and after a warm-up
Results
- higher muscle temperature
- no additive improvement in power performance when compared to using thermal pants during recovery
Effects of a high-intensity warm-up on performance in soccer players? (Zois et al.)
Improved countermovement jump height
Improved reactive agility
Effects of warm-up strategies on team sports? (Reviewed by Silva et al. 2018)
A shorter warm-up period of 10-15min appears to result in better explosive performance than traditional warm-up routines Passive strategies (heated garments) can help maintain the benefits of a warm-up during transition phases On transitions longer than 15min between the end of the warm-up and the start of a match, performing 2-min of short-term explosive tasks allowed recovery of performance levels achieved during the initial warm-up In ambient temperature (10-30C) resting should be avoided at half-time, and at a minimum, a heated garment should be used to maintain muscle temperature and subsequent performance
High-intensity re-warm up and soccer performance? (Zois et al.)
Improvement in peak sprint velocity
Improvement in mean velocity
Improvement in mean acceleration
Half-time strategies to enhance second-half performance? (Reviewed by Russel et al.)
High-intensity re-warm up
Thermal pants
Nutrition
Warm-up strategies for sport and exercise? (Reviewed by McGowan et al. 2015)
Passive and active warm-ups markedly influence subsequent exercise performance via increases in adenosine triphosphate turnover, muscle cross-bridge cycling rate, and oxygen uptake kinetics which enhance muscular function
An active warm-up, consisting of a brief (<15min) aerobic portion and completion of 4-5 activation sprints/race-pace efforts, post-activation potential exercise, or small-sided games, elicits improvements in performance
Passive heat maintenance techniques can preserve the beneficial temperature effects induced via active warm-up during lengthy transition phases
Effect of additional warm-up activities on sprint swimming performance? (McGowan et al.)
Protocol - land-based exercises and heated jackets
Results
- Less of a decline in core temperature
- Improved performance
Heat maintenance methods implemented during half-time in rugby union? (Russel et al.)
Protocol - re-warm up strategies and heated jackets
Results
- core temperature was maintained
- improvements in peak power output
Influence of warm-up on recovery? (Bailey et al.)
High-intensity warm-ups require increased recovery duration
An extended recovery can improve performance
Influence of prior exercise in performance? (Palmer et al. 2009)
Prior heavy exercise can improve endurance performance
Self-paced prior exercise also elicits endurance performance improvements
Effects warm-up strategies for longer distances?
There is limited data to assess the efficacy of a warm-up
It is unlikely to be as important as duration increases
Types od warm-ups
- submaximal aerobic exercise
- dynamic mobility
- PAP
Recommend temperature considerations for warm-up and heating strategies? (Racinais, Cocking & Periard)
Temperature considerations
- athlete
- duration
- exercise type
Short duration exercise warm-up doesn’t need to be adjusted depending on temperature
Intermediate and intermittent exercise warm-up, as well as long-duration exercise warm-up, needs to be decreased as temperature increases
Effect of cooling prior to exercise on performance and capacity in the heat? (Reviewed by Tyler et al.)
There is limited data regarding pre-cooling prior to spront exercise in the heat but it appears that pre-cooling impairs such performance
Cooling administered before or during intermittent sprint and endurance performance in the heat has performance benefits
The effectiveness of cooling strategies depends on the magnitude of thermal stress and the volume of cooling applied
Exercise performance and capacity can be improved by cooling prior to or during the bout with and without cooling-induced alterations in physiological variables
Optimal cooling strategies are yet to be identified
Warm-up recommendations for short duration high-intensity exercise?
Active and passive warm-up
Dynamic stretching
Post-activation potentiation
Warm-up recommendations for team sports?
Active and passive warm-up
Dynamic stretching
Post-activation potentiation
Re-warm up at half-time
Warm-up recommendations for endurance events <20min?
High-intensity warm-up
Sufficient recovery duration
Dynamic stretching
Post-activation potentiation
Warm-up recommendations for endurance events >20min?
Lower-intensity warm-up
Dynamic stretching
Post-activation potentiation
