Warm up and cool down

Question 1

Purpose of a warm up + stages

Answer 1

Help body prepare for exercise
Split into:
Pulse raiser
Stretching
Skill based activity

Question 2

Aims of a pulse raiser

Answer 2

Increase HR
Increase breathing rate
Increase blood supply to skeletal muscles

Question 3

What are the 2 types of static stretching

Answer 3

Active stretching
Passive stretching

Question 4

What is ballistic stretching

Answer 4

Involves performing a stretch with swinging or bouncing movements to push a body part even further

Question 5

What are the issues with ballistic stretching

Answer 5

Should only be done by very flexible athletes
High risk of injury

Question 6

What is active stretching

Answer 6

Performer woks on one joint, pushing beyond resistance to lengthen muscles and connective tissue

Question 7

What is passive stretching

Answer 7

Stretching with help of external forces

Question 8

Physiological effects of a warm up

Answer 8

Reduce injury possibility
Increase flexibility
Increase HR + vasodilation
Increase muscle tempt so increase enzyme activity + more readily disassociation of O2 from haemoglobin
Increase nerve conduction so increase RT
Rehearsal of skills ready for game
Mental rehearsal to reduce anxiety, psychological prep
Increase blood flow to coronary arteries

Question 9

Effects of a cool down

Answer 9

Removal of lactic acid
Aids mechanism of venous return
Prevent blood pooling
Limit effects of DOMS
Keeps HR elevated so O2 can flow to muscles and body