Warm up & Cool down

Question 1

What is a warm up?

Answer 1

• Helps prepare the body for exercise and should always be carried out before the start of any training session

Question 2

What are the 3 stages of a warm up?

Answer 2

• The first stage involves cardiovascular exercise such as jogging, gently increasing your HR
• The second stage includes stretching/flexibility exercises, especially with the joints and muscles that will be most active during the session. Type of stretching depends on activity
• The third stage involves movement patterns that are to be carried out, for example, dribbling in football

Question 3

What happens during the cardiovascular exercise phase?

Answer 3

• Can include cycling on a static bike, skipping, swimming or easy jogging/walking
• Usually takes 10-15 mins; international athletes preparing for competition take much longer
• During this time, they also prepare psychologically for the competition
• Some may listen to music to help their motivation

Question 4

What happens during the stretching phase?

Answer 4

• Static stretching is stretching while not moving and can be active or passive
• Active static stretching involves the performer working on one joint, pushing it beyond its point of resistance and lengthening the muscles and connective tissues around it
• Passive static stretching is when the stretch occurs with the help of an external force such as a partner, another body part, gravity or a wall
• Ballistic stretching involves performing a stretch with swinging or bouncing movements, to push a body part even further.
• Important that individual is extremely flexible when doing ballistic stretches
• Important that it’s started slowly and sport specific, if it’s painful then it should be stopped
• Stretches should be balanced between agonists and antagonists and if static, should be held for 30 seconds

Question 5

What happens during the skill specific practice phase

Answer 5

• Practice the skills of the activity
• Examples: volley, forehand and backhand shots in racket sports

Question 6

What are the physiological effects and benefits of a warm up?

Answer 6

• Reduces risk of injury by increasing elasticity of muscle tissue
• Release of adrenaline increases HR and dilates capilaries - allows more oxygen to be delivered
• Muscle temp increases which allows oxygen to dissociate more easily from haemaglobin and increases enzyme activity
• Increased speed in nerve impulse conduction allows us to be more alert - improves reaction time
• Allows efficient movement of joints through increased production of synovial fluid
• Allows rehearsal of movement
• Facilitates mental rehearsal, stress and anxiety
• Supplies adequate blood flow to the heart to increase its efficiency

Question 7

What happens during the cool down phase?

Answer 7

• Takes place at the end of the exercise.
• It consists of light exercise to keep the HR elevated followed by some light stretching

Question 8

What are DOMS?

Answer 8

• Delayed onset muscle soreness
• Cool down limits the effects of DOMS which is characterised by tender and painful muscles, often experienced 24-48 hours following heavy exercise
• May occur due to structural damage to muscle fibres and connective tissue
• It usually occurs following excessive eccentric contractions when muscle fibres are put under a lot of strain
• Occurs mostly in weight training

Question 9

Why do we cool down?

Answer 9

• Allows the skeletal pump to keep working
• Maintains venous return/prevents blood pooling
• Limits the effects of DOMS
• Removes lactic acid
• Reduces HR and body temperature