warm up and cool down - Jan 23

Question 1

what are some beenfits of war ups. what is the main

Answer 1

faster muscle contraction
Improved RFD, reaction time
imrpoved muscle strength adn power

imrpved o2 elvoery, blood flow , metabolic raction, psychological

main: incrased perfromance and decreased liklihood of injury

Question 2

how long shoudl warm up be aroun

Answer 2

5-10 mins

Question 3

what does RAMP stand for?

Answer 3

raise, activate, mobilize and potentiate

Question 4

gove an example for each RAMP?

Answer 4

Raise - jog, light bike, high knees
Activate
Activate - resistance bands, bear crawl, skipping whole circling arms
Mobilize - hamstring sweep, lateral lunges, deep swauts, world gratest stretch, thoracic roations
Potentiate - bodyweight squats, bench press empy barbell, light weight rowsbicep cutls

Question 5

what are some ways to cool down ?

Answer 5

could roll, lwoer HR, stretchign (static), maintain blod flow

Question 6

3 benefits of core training

Answer 6

imrpoves posture + reduce injury risk
enhances performance in sports and daily acitviites

suppoets heavier lfits witbh better form

Question 7

how does sternghting core prevent injury?

Answer 7

weak core places too much stress on otehr muscle group and stenghwening proteets bagins back pain, msucle strain and joint issues

Question 8

name some fundamental core exrcises

Answer 8

plank, dead bug, bird dog, russian twist, leg raises, bicycle crunches, mputnain climbers, superman, v ups, toe touches, flutter kick, stbaility ball rollouts

Question 9

plyometrics enhances __ through ____ by maximizng ___

Answer 9

enhances power, explosive sterngththroigh fast froce production with type III fast fatiguing fibrers and by maximizing muscle stretch reflex