Warm up and cool down

Question 1

Outline the physiological implications of a warm up that would be beneficial to a games player before a match. (4)

Answer 1

Increase HR/SV/Qtoincrease blood flow
Vascular shunttoincrease blood flow to muscles
Increase RR/TV/VEtoincrease volume of O2in lungs
Increase elasticity of connective tissuetoreduce risk of injury
Speed up nerve transmission
Increase enzyme activity
Improve recruitment of motor units
Improved O2utilisation

Question 2

Describethreephysiological benefits of a warm up. (3)

Answer 2

Reduced risk of injury
Increased range of movement
Increased oxygenated blood to muscles
Dilation of blood vessels to working muscles
Increased speed of contraction and relaxation of muscles
Increased enzyme activity
Improved oxygen
Faster nerve transmission
Reduced size of oxygen debt

Question 3

Plan an effective warm up, which includes dynamic stretching, for a performer in a named activity(3)

Answer 3

Pulse raiser e.g. jogging / swimming / cycling etc.
Dynamic stretch - Use slow, controlled movements to increase ROM in relation to the activity
Gradually increase intensity of dynamic stretching
6-10 reps of the dynamic stretch
A named dynamic stretch. e.g. lunges; opening / closing gate
Dynamic stretches should mimic actions of named activity.
Then perform specific skills of named activity.