Warm up and half time strategies Flashcards
Why should we warm up?
- To minimise injury risk.
- To physiologically prepare for competition.
- To psychologically prepare for competition.
What happens when you warm up?
- Increase muscle temperature.
- Increased oxygen delivery to muscles.
- Speeding of metabolic reactions.
- Increased nerve conduction rate.
- Decrease in muscle stiffness.
- Decrease in joint stiffness.
How does a change in temperature effect exercise?
- Passively or actively elevating muscle temperature can influence
exercise performance. - Increases in ATP turnover and cross bridge cycling rate.
- Improvements in muscle fibre functionality and muscle fibre conduction velocity.
- Increases in muscle glycogen availability and rate of force development.
What non temperature related mechanisms occur after a warm up?
- Psychological effects and increased preparedness.
- HR, Q and muscle blood flow ↑.
- Decrease the initial oxygen deficit.
- Post-Activation Potentiation (PAP).
What is post activation potentiation? (PAP)
- Explosive bouts of exercise prior to exercise to improve
performance. - Maximal or near-maximal intensity neuromuscular activation
exercises.
What are the mechanisms within PAP?
- Phosphorylation of myosin regulatory
light chains may alter structure of the
myosin head therefore actin-myosin
interaction more sensitive. - Increase the concentration of sarcoplasmic calcium, which can increase actin-myosin cross bridge cycling.
- Increased recruitment of higher order motor units.
- Increase in post-synaptic potential for same pre-synaptic potential following maximal contractions.
- Enhanced central output to motor neurones.
- Increased reflex electrical activity in spinal cord.
- Changes in pennation angle; Better force transmission to tendon, quicker contraction.
Whats the benefit of a priming exercise on VO2 kinetics?
Completion of a priming exercise elicits an increase in the amplitude of the primary VO2
component and a reduction in the VO2
slow component.
What occurs after a priming bout in the heavy exercise domain?
- Lead to moderate increase in blood lactate.
- Primed VO2 kinetics and increased time to exhaustion during subsequent severe intensity exercise by 19%.
- Increases the aerobic contribution to early exercise and reduces the slow component.
- Increases VO2 peak.
What are the different types of warm up?
- Passive vs. Active.
- Specific vs. Non-specific.
- Scripted vs. free form.
describe and give examples of a passive warm up.
- Allows increase in core temperature/muscle
temperature without depletion of substrates. - Often a lengthy period between end of warm up and start of
competition. - Muscle temperature begins to decline immediately after
exercise cessation. - Hot water immersion.
- Heated garments.
What are the effects of a passive warm up on performance?
• Event duration ≤ 10 s: performance improved by
up to 6% (jumps, sprints etc).
• Event duration 10s to 5 min: variable results.
• Event duration ≥5 min: performance not improved
of may be impaired.
Whats the benefits of combining a passive and active warm up?
- Improves muscle temperature maintenance in transition.
What are the effects of an active warm up on performance?
- Event duration ≤ 10s: performance improved, slightly larger improvements than passive warm up.
- Event duration 10s to 5 min: improvements, if athlete not fatigued and VO2 at start of exercise elevated.
- Event duration ≥ 5 mins: variable results.
What is a scripted warm up?
Set warm up that is the same each time.
What are advantages of a scripted warm up?
- Assures adequate warm up.
- Fixed routine – get into ‘competition mode’.
- Can be confidence-inspiring.
What are disadvantages of a scripted warm up?
- Doesn’t account for athlete, environment or competition.
- Can undermine athlete’s confidence if unable
to execute as planned.
What are the practical problems with a warm up before competition?
Warm up may still be possible however issues such as:
- Distance to start line.
- Athlete may be held in a waiting area.
- The environment they are in.
- The time between warm up and start of the competition.
↘︎ Causes a decrease in body temperature.
↘︎ Decrease in positive effects of warm up.
Warm up recommendations for middle distance runners.
Completion of at least 1 race pace effort (at least 25% of the distance to be raced) is necessary to sufficiently prime runners .
Warm up recommendations for sprint events.
- Completion of at least 5 near-race-pace efforts results in faster
performance. - A set of heavy resistance exercise (back squats) may enhance performance.
Warm up recommendations for cycling.
• Shorter, lower intensity aerobic efforts, followed by a few activation sprint
efforts result in better cycling performance.
• Addition of sets of dynamic heavy-resistance exercises towards end of active warm up promotes sprint cycling performance.
Warm up recommendations for swimming.
• Complete between ~500 – 1200m include at least one set of short duration race pace efforts towards end of pool warm up.
• Dry land – passive heat maintenance devices can be incorporated during
lengthy transition phases.
Warm up recommendations for team sports.
• Include short sided games in pre-match warm up strategy, enhances subsequent
performance only if duration of warm up is ≤ 16 mins.
• Pre-match warm up should be completed as close to match start as
possible.
• Passive heat maintenance strategies considered in transition duration exceeds 10 min.
What occurs in the initial stages of the second half?
• 20% elite football players have their least intense 15 min period.
• Physical performance markers decreased
between 45-60 min compared with first 15 min.
• Significant increased injury risk in first 20 min.
What physiological changes occur at half time?
• Reduced core body temp.
• Reduced muscle temp.
• Changes in acid base balance.
• Drop in temp over half time – every 1% leads
to reduction in repeated sprint performance
by 3%.
What are the benefits of a re-warm up?
- Shown to reduce negative impact induced by passive recovery.
- RWU based on small sided game improved subsequent skilled performance.
What are the benefits of PAP in a re-warm up?
• Explosive bouts of exercise prior to exercise improve
performance.
• Effects of potentiation last longer than fatigue.
• Benefit to performance may be limited to initial stages of second half.
What is hormonal priming and how can it be used effectively?
- High intensity exercise can promote rapid hormonal changes benefitting subsequent exercise.
- Video content watched prior to exercise can influence hormonal responses & subsequent physical performance.
What nutritional strategies can be used at half time?
- Carbohydrate mouth rinsing positively influences perception of effort.
- Caffeine (Chewing gum).
- Hydration.
What barriers are there to half time strategies?
- Logistical issues.
- Lack of equipment/facilities at away games.
- Lack of buy-in.
- Interfere with psychological preparations.
- Time.
