Warm-Up

Question 1

3 typical components of a warm-up

Answer 1

Submaximal aerobic
Stretching/mobility
Short duration high-intensity burst of exercise

Question 2

Attributes of a warm-up?

Answer 2

A universally applied prior to competition
Can enhance performance if correctly applied
Can impair performance if incorrectly applied

Question 3

The general consensus of a warm-up?

Answer 3

There is a lack of consensus on the optimal warm-up strategies for different sports

Question 4

Influence of warm-up exercise on cardiac output?

Answer 4

Increased heart rate
Increased SV
Increased Q
Positive effect on the central cardiovascular parameters

Question 5

Effects of increased HR from a warm-up?

Answer 5

Increased sympathetic output
Changes in blood and oxygen levels
Metabolic accumulation

Question 6

Effects of increased SV from a warm-up?

Answer 6

Increased sympathetic output

Reduction in afterload due to vasodilation

Question 7

What is afterload?

Answer 7

The resistance of flow from the heart

Question 8

The influence of warm-up on the muscle and anaerobic energy contribution? (Krunstrup et al. 2001)

Answer 8

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

Question 9

The influence of warm-up on O2 dissociation acidosis?

Answer 9

As acidity increases, the affinity of Hb for O2 decreases
Increasing acidity enhances unloading
Shift the curve to the right

Question 10

The influence of warm-up on O2 dissociation temperature?

Answer 10

Within limits, as temperature increase, the affinity of Hb for O2 decreases
Increasing temperature enhances unloading
Shift the curve to the right

Question 11

The influence of warm-up on I2 dissociation?

Answer 11

Muscle temperature increases
Muscle and blood pH is lower (increased H+ production)
Both of these factors facilitate the unloading of O2 from Hb

Question 12

The influence of warm-up on muscle VO2?

Answer 12

Increased muscle O2 extraction
Increased muscle O2 delivery
Increased muscle VO2

Question 13

The influence of warm-up on pulmonary oxygen uptake kinetics during continuous severe-intensity exercise?

Answer 13

Higher oxygen uptake

Question 14

Implications a warm-up for muscle anaerobic metabolism and contractile function?

Answer 14

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

Question 15

What are the implications of faster metabolic reactions from a warm-up?

Answer 15

Q10 effect

For every 10C increase in temperature, the metabolic rate is doubled

Question 16

What is the implication of increased sympathetic nervous system activity from a warm-up?

Answer 16

Increased adrenaline and noradrenaline

• increased glycogenolysis
• breakdown of glycogen to glucose
• increased substrate for anaerobic glycolysis

Question 17

Influence of acute stretching on strength? (Rubini et al. 2007)

Answer 17

Static stretching appears to be detrimental for strength performance

Question 18

Influence of stretch duration on strength? Simic et al. 2013)

Answer 18

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

Question 19

The influence of acute stretching on power? (Hough et al. 2009)

Answer 19

Static stretching impairs power performance (vertical jump height)
Dynamic stretching increases power performance (vertical jump height)

Question 20

The influence of acute stretching on speed? (Turki et al. 2011)

Answer 20

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

Question 21

Effects of resistance and polymetric type exercise?

Answer 21

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

Question 22

How does preventing muscle temperature drop after a warm-up effect sprint performance? (Faulkner et al.)

Answer 22

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

Question 23

Effects of a high-intensity warm-up on performance in soccer players? (Zois et al.)

Answer 23

Improved countermovement jump height

Improved reactive agility

Question 24

Effects of warm-up strategies on team sports? (Reviewed by Silva et al. 2018)

Answer 24

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

Question 25

High-intensity re-warm up and soccer performance? (Zois et al.)

Answer 25

Improvement in peak sprint velocity Improvement in mean velocity Improvement in mean acceleration

Question 26

Half-time strategies to enhance second-half performance? (Reviewed by Russel et al.)

Answer 26

High-intensity re-warm up Thermal pants Nutrition

Question 27

Warm-up strategies for sport and exercise? (Reviewed by McGowan et al. 2015)

Answer 27

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

Question 28

Effect of additional warm-up activities on sprint swimming performance? (McGowan et al.)

Answer 28

Protocol - land-based exercises and heated jackets Results - Less of a decline in core temperature - Improved performance

Question 29

Heat maintenance methods implemented during half-time in rugby union? (Russel et al.)

Answer 29

Protocol - re-warm up strategies and heated jackets Results - core temperature was maintained - improvements in peak power output

Question 30

Influence of warm-up on recovery? (Bailey et al.)

Answer 30

High-intensity warm-ups require increased recovery duration | An extended recovery can improve performance

Question 31

Influence of prior exercise in performance? (Palmer et al. 2009)

Answer 31

Prior heavy exercise can improve endurance performance | Self-paced prior exercise also elicits endurance performance improvements

Question 32

Effects warm-up strategies for longer distances?

Answer 32

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

Question 33

Recommend temperature considerations for warm-up and heating strategies? (Racinais, Cocking & Periard)

Answer 33

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

Question 34

Effect of cooling prior to exercise on performance and capacity in the heat? (Reviewed by Tyler et al.)

Answer 34

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

Question 35

Warm-up recommendations for short duration high-intensity exercise?

Answer 35

Active and passive warm-up Dynamic stretching Post-activation potentiation

Question 36

Warm-up recommendations for team sports?

Answer 36

Active and passive warm-up Dynamic stretching Post-activation potentiation Re-warm up at half-time

Question 37

Warm-up recommendations for endurance events <20min?

Answer 37

High-intensity warm-up Sufficient recovery duration Dynamic stretching Post-activation potentiation

Question 38

Warm-up recommendations for endurance events >20min?

Answer 38

Lower-intensity warm-up Dynamic stretching Post-activation potentiation