Warm up, Cool down, and Flexibility

Question 1

Physiological warm up changes

Answer 1

• increase release of O2 from Hb and Mb
• decrease muscle viscosity
• increase blood saturation of muscles, tendons, ligaments
• Increase speed of nervous impulses and sensitivity of nerve receptors
• reduced pulmonary resistance
• improved cardiac blood flow
• higher metabolic rates

Question 2

Specific warm up benefits

Answer 2

• More O2 delivered to working muscles and used better
• improved mechanical efficiency and power
• more elasticity and delivery of fuel
• less susceptible to injury
• improved coordination and reaction time
• better lung circulation
• more efficient aerobic metabolism
• less risk of myocardial ischemia
• improved efficency

Question 3

Guidelines for warm up

Answer 3

WU needs to prepare body for neuromuscular demands
- cardio and neuromuscular components
- alter depending on the focus of the workout
- 4-5 minutes, 30 sec for each 8-10 movements
- increase from low to higher intensity
- positive reinforcement, non competitive
- dynamic stretching, breathing, good posture and mechanics

Question 4

Guidelines for cool downs

Answer 4

• 5-10 minutes of low intensity, continuous, small mvmnts
• static stretching
• coordination and balance
• relaxation strategies
• breath awareness
• pulse and RPE

Question 5

Flexibility

Answer 5

the ROM or motion possible at one or many joints
- limitations of flexibility are natural consequence of aging
- poor flexibility may increase risk of injury falling, back pain
- hip decline 20-30%, spine 20-30% and ankle 30-40%

Question 6

Critical ranges of flexibility

Answer 6

• putting on clothing: 90 shoulder elevation, 45 ER
• fastening clothing: 45 shoulder ABD, 70 IR, 10 ext
• walking 3mph: 30 flex, 10 ext (hip), 70 flex (knee), 10 DF (ankle)
• ascending stairs: 70 flex (hip), 90 flex (knee), 10 DF (ankle)
• on/off seat: 110 hip flex, 90 knee flex, 10 ankle DF
• up/down off floor: 120 hip flex, 135 knee flex, 10 DF ankle

Question 7

Flexibility guidelines

Answer 7

• 2+ days per week
• moderate intensity (mild discomfort)
• maintain or increase flexibility using sustained stretches
• focus on limited ROM joints
• smooth, no jerking/bouncing