Warm Up & Cool Down

Question 1

Why Warm up?

Answer 1

Increased HR x SV = Q
Increased breathing rate and depth.
Vasodilation if capillaries at muscles.
> Increased O2 supply to muscles.

Question 2

HR x SV = Q

Answer 2

Heart Rate x Stroke Volume = Cardiac Output.

Question 3

Why would Stretching be involved in a Warm Up?

Answer 3

Increases range of motion at the joints.
Reduces risk of soft tissue injuries e.g. sprains/strains.

Question 4

What are the types of Cool Down?

Answer 4

Light Exercise.
Passive Stretching.

Question 5

Why do Light Exercise during a Cool Down?

Answer 5

To maintain an elevated heart rate, breathing rate, vasodilation, etc

• delivers fresh blood and O2 > removal of lactic acid.
• keeps skeletal muscle pump in action > prevents blood pooling

Question 6

Why do Passive Stretching during a Cool Down?

Answer 6

Relaxes muscles and connective tissues.
- reduces risk of DOMS [delayed onset muscle soreness]

Question 7

What are the types of stretching and there subcategories?

Answer 7

Static [ passive and active ]
Dynamic

Question 8

Define Active Stretching.

Answer 8

A stretch that is held without external assistance.

Question 9

Define Passive Stretching

Answer 9

A stretch that is held with the support of an external force.

e.g. floor, band, hand, partner etc

Question 10

Define Dynamic [ballistic] Stretching.

Answer 10

Involves swinging or bouncing movements, to push the body part past the normal range of motion. Should only be done by flexible people.

Question 11

Why should Dynamic Stretching only be performed by flexible people?

Answer 11

• risk of injury > flexibility reduces risk