Warm Up And Cool Down

Question 1

What are the physiological effects and benefits of a cool down?

Answer 1

• It keeps the skeletal muscle pump working
• It maintains venous return
• It prevents blood pooling in the veins
• It limits the effect of DOMS
• It removes lactic acid
• It reduces heart rate and body temperature

Question 2

What is a cool down?

Answer 2

Takes place at the end of exercise; it consists of some form of light exercise to keep heart rate elevated.

Question 3

What are DOMS?

Answer 3

(Delayed Onset Muscle Soreness) tender and painful muscles, often experienced some 24-48 hours following heavy exercise.

Question 4

What are the physiological effects and benefits of a warm up?

Answer 4

• It reduces the possibility of injury by increasing the elasticity of muscle tissue.
• The release of adrenaline will increase heart rate and dilate capillaries. This allows more oxygen to be delivered to the skeletal muscles.

-Muscle temperature increases and this will first enable oxygen to dissociate more easily from
haemoglobin and, second, allow for an increase in enzyme activity, making energy readily
available through better chemical reactions.

• An increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
• It allows efficient movement of joints through an increased production of synovial fluid.
• It allows for rehearsal of movement, so the performer is practising the same skills they use in their activity.
• It facilitates mental rehearsal, stress or anxiety reduction and psychological preparation.
• It supplies an adequate blood flow to the heart to increase its efficiency.

Question 5

What are the three phases of a warm up?

Answer 5

Stage 1 - Cardiovascular exercise phase

Stage 2 - Stretching phase

Stage 3 - Skills specific practices phase

Question 6

What are the 2 different types of stretching?

Answer 6

1. ) Static stretching

2. ) Ballistic stretching

Question 7

What is static stretching?

Answer 7

Stretching while not moving and can be active or passive.

Question 8

What is active static stretching?

Answer 8

Stretching involving the performer working on one joint, pushing it beyond it’s point of resistance, and lengthening the muscles and connective tissue surrounding it.

Question 9

What are passive static stretching?

Answer 9

Passive static stretching is when a stretch occurs with the help of an external force, such as a partner, another part of your body, gravity or wall.