warm up and cool downs Flashcards
a typical training session would take what format?
warm up
main activity
cool down
what are the 5 phases of a warm up?
pulse raiser
mobility
stretches
dynamic movements
skill rehearsal
before planning a warm up session what factors do you need to take into consideration?
age
gender
ability
sport
group size
what is a pulseraiser and give some examples
a pulse raiser consists of excercises that gradually increase your body temperature and heart rate
examples are jogging skipping cycling or sidestepping
what is mobility and give some examples
mobility is when you take the joints through their full range of motion
arm circles ,open the gate , lunges, hip circles and leg swings , lateral rotations of the neck
what does stretching do?
it increases muscle flexibility and pliability of the tendons and ligaments preventing injury.
what are the three types of stretching and describe them
static-muscle is extended past its normal range and held there
dynamic-perform the stretch whilst moving
developmental-ease in to the stretch relax then ease further
give an example of each of the three types of stretching
static=lunges ,arm cross body ,quadriceps stretch
dynamic=walking lunges
developmental=splits ,touching toes
what are dynamic movements?
give an example
involves movement that shows change of direction or speed
shuttle runs, quick changes of direction or speed around cones
what is skill rehearsal?
practising or rehearsing common movement patterna and skills that will be used in that activity.
what are the two stages of a cool down?
low intensity excercise
stretches
what does a low intensity excercise do and give examples
gradually decreases pulse rate, heart rate and body temperature
light jogging or sidestepping
why is it importantt to warm up?
give 4 reasons at least
any from:
increase pliability of the ligaments and tendons
phychologically prepares you
releases adrenaline which speeds up the delivery of oxygen
gradually increases heart rate and body temperature
increases speed and strength of muscle contractions
reduces soreness in muscles post excercise
increaseases muscle temperature
why is cooling down important?
any from:
prevents blood pooling
oxidises any lactic acid which needs to be dispersed reducing soreness/DOMS
allows oxygen to be more effectively flushed through muscle tissue
helps transition body back into resting state
aids in recovery of muscles through stretching
reduces ris of injury
gradually decrease body temperature and respiratory rate
what do you need to consider about athletes when planning a cool down of warm up?
any injuries
how intense the excercise is/was
there skill level
age
