Warm Up and Cool Down

Question 1

Name the stages of a warm up

Answer 1

1. Cardiovascular phase
2. Stretching phase
3. Skills specific practice phase

Question 2

Why is cardiovascular exercise done in a warm up?

Answer 2

• To gradually raise heart rate to deliver more oxygen to working muscles
• To increase muscle temperature to dilate capillaries to allow more blood to flow through

Question 3

How long is the cardiovascular phase of a warm up

Answer 3

10 to 15 minutes. But usually much longer for elite performers

Question 4

Why are stretches done during the warm up

Answer 4

• Reduces risk of injury by increasing muscle elasticity

- Allows more efficient joint movements

Question 5

How long are stretches held in a warm up and cool down?

Answer 5

Warm up = 30 seconds

Cool down = 35 seconds

Question 6

Name the four types of stretches

Answer 6

Static, active static, passive static and ballistic

Question 7

Who are most likely to use ballistic stretches? Why?

Answer 7

Performers with extreme flexibility, e.g. gymnasts and dancers.

Because they want to push their body beyond the limits of their range of movement

Question 8

Why is a skills specific phase used in a warm up?

Answer 8

• Allows for rehearsal of movements patterns

- Can also make joints for movement efficient

Question 9

Why is cardiovascular exercise done in a cool down?

Answer 9

It allows the skeletal pump to keep working which maintains venous return and prevents blood pooling. It also removes any remaining lactic acid.

Question 10

What is DOMS? How is it related to a cool down?

Answer 10

DOMS = Delayed onset of muscle soreness that occurs 24-48 hours after exercise.

A cool down may reduce the effects of DOMS which are a result of damage to muscle fibres and connective tissue surrounding fibres.