Warm Up And Cool Down Flashcards
Stage 1 of Warm Up
Cardiovascular Phase- . 10-15 mins
. Used to gradually increase HR
. Can take various forms including cycling, swimming and running
Stage 2 of warm up
Stretching Phase- . Must start slowly and be sport specific
. Held for roughly 30 seconds. Must be balanced between agonist and antagonist
What is Active Static Stretching
. Involves performer working 1 joint, stretching it beyond point of resistance, lengthening the muscle and connective tissue surrounding it
What is Passive Static Stretching
. When a stretch occurs with the help of a external force
. Eg a partner, wall or another part of your body
Ballistic Stretching
. Performing a stretch with swinging or bouncing movements to push body even further
. Should only be performer by people who are extremely flexible eg gymnast
Stage 3 of Warm Up
Sport Specific Phase- . Examples of these inc: -Sprint start for a 100m runner
- Practice Throws in Javelin
Physiological effects and benefits of a warm up?
. Reduces chance of injuring by increasing elasticity of muscle tissue
. Release of adrenaline which increase HR meaning more O2 is delivered to blood
. Allows rehearsal of movement so performer is practising same skill they use in their activity
What is a Cool Down in the Form of
. A light exercise (such as a jog)
. Light stretching (held for 30-35 seconds)
Physiological Effects of a cool down
. Keeps skeletal muscle pump working . Maintains venous return . Prevents blood pooling in veins . Limits Effects of DOMS . Removes lactic acid . Reduces HR and Body Temp
What does DOMS stand for
Delayed Onset of muscle sourness
Static Stretching
When a muscle is held in a stationary position for 30 or more seconds
Ballistic Stretching
A movement that enables a muscle to be stretched. Usually involves bouncing/swinging in and out of the stretch
