Warm Up And Cool Down

Question 1

3 stages of warm ups

Answer 1

Cardiovascular exercise
Stretching
Movement patterns- skill practices

Question 2

Cardiovascular exercise

Answer 2

Gradually raises HR
10-15 mins
Use this time to prepare psychologically

Question 3

Stretching

Answer 3

STATIC STRETCHING- muscle is held in stationary position
Active static- performer working on one joint-lengthening muscle
Passive static- a stretch with the help of an external force.
BALLISTIC STRETCHING- stretch when swinging/bouncing
Should be done by extremely flexible performer.
All stretches should be held for min 30 secs.

Question 4

Skill specific practice

Answer 4

Drills that are specific to the performer
Warm them up
Get them practicing movements

Question 5

Physiological effects and benefits

Answer 5

Reduces risk of injury- increases elasticity of muscles
Releases adrenaline- increases HR, dilates capillaries
Muscle temp increases- O2 dissociates easier, increase enzyme activity-more energy
Increase speed of nerve impulses
Facilitates mental rehearsal
Rehearsal of movements

Question 6

Cool down phases

Answer 6

Light form of exercise

Stretches

Question 7

Light exercise

Answer 7

Keeps HR elevated
Blood flow to muscles- flush out lactic acid- oxidise it
Skeletal pump to keep working -maintains venous return
Prevent blood pooling

Question 8

Stretching

Answer 8

30-35 secs
Reduces effects of DOMS- allows blood to reach muscles- provides O2
Muscle and connective tissue damaged cause DOMS- stretches allows repair and removal of lactic acid