Warm Up And Cool Down Flashcards
What’s the 3 main stages to a warm up?
Pulse raiser
Stretching
Sport specific exercises
What do the 3 main stages to a warm up include?
Pulse raiser-whole body activity (aerobic) - jogging to increase pulse rate and raise body temp
Stretching-muscles that are relevant, to improve flexibility in muscles and range of movement at a joint
Sport specific exercises-rehearse movement from sports e.g. shooting in football
What does the pulse raiser do to your body / do for it?
Vasodilation and vasoconstriction
Ejection fraction increases
Venous return increases
Breathing rate increases
Body temp increases
Stroke volume increases
Cardiac output increases
What are the 2 types of stretching you should do?
Dynamic
Ballistic
What is dynamic stretching?
When a limb or joint is taken through the full range of movement / motion using slow controlled movements e.g. arm circles/leg swings/heel flicks
What’s ballistic stretching?
Using momentum of a moving body part or limb in an attempt to force it beyond its normal range of movement
What does ballistic stretching include/do?
Replicate movements about to follow
Increases ROM at a joint
Suitable for sports involving fast/explosive movements
Maintains elevated heart rate
May cause injury if not done correctly or muscles warm enough
Weakens the synovial fluid at a joint
What does a warm do physiologically?
Increases HR
increases blood flow
Increases body temperature
Increases minute ventilation
Increases tidal volume
Increases production of synovial fluid
Reaction time gets quicker
Better chemical reactions (improve energy production)
What does a warm up do psychologically?
Boosts confidence
Allows mental rehearsal
Reduces nerves/anxiety
Ensure you can perform better
What’s the purpose of a cool down?
Return the body to its pre-exercised state:
Keep heart rate slightly elevated
Keep breathing rate slightly elevated
What are cool downs used for?
Repay oxygen debt via EPOC
Remove CO2 and lactic acid
Prevent blood pooling
Prevent DOMS
What are DOMS?
Minuscule muscular tissue tears that chase the muscle tissues to swell which puts pressure on the nerve endings and results in pain
Why is static stretching used in a cool down?
Helps to improves flexibility
Tries to relax muscles
Trying to re-align muscles fibres
What are the safety principles of stretching?
Must follow a whole body heart raising activity
Keep HR elevated
Static, hold for 30-60 seconds
Never hold a painful stretch
Choose stretch that replicates sporting actions
