warm up and cool down Flashcards
what are the physiological benefits of a warm up?
increased core and muscle temp
increased blood flow to active muscles
faster muscle contraction and relaxation of active muscles
improvements in muscle strength and power
improves joint range of movement
improves oxygen delivery
what are the psychological benefits of a warm up?
warm-up decrement, a psych factor bought on by time away from a task
create rehearsal effect
what are the passive ways to warm up?
baths
massage
extra clothing
sauna
what are the active ways to warm up?
general e.g. jogging
specific e.g. activity- specific
what does pope et al (2000) suggest?
that many athletes stretch muscles before exercise because they believe it reduces the risk of injury, however there is no evidence that this actually works
who suggests static stretching reduces performance?
Kokkonen (1998) Cornwell (2001)-vertical jump Power (2004) quads Yamaguchi (2006)- decreases power Bradley et al (2007)- vertical jump reduced by 4%
Who suggested there was no performance change with static stretching?
Unick et al (2005)- no difference in vertical jump height as a result of stretching
who suggested that static and non-stretching groups similar for injury rate?
pope et al (2000)
what did smith 1994 suggest?
static stretching produced fewer injuries
what did lally 1994 suggest?
static stretching produced more injuries
who suggests dynamic stretching improved performance?
siatras et al 2003
yamaguchi 2006
who suggests dynamic stretching decreased injury rate ?
mann et al 1999
what are the reasons for cooling down?
prevents blood pooling prevent lactic acid build up psychological wind up/ mental relaxation improved flexibility promotes venous return
what does DOMS stand for?
Delayed onset of muscle soreness
what is DOMS?
microscopic tears in muscle fibres
eccentric muscle fibres
lactic acid does not cause DOMS
