warm ups and cool down Flashcards

1
Q

what are the four components of a warmup?

A

Pulse raiser, mobility, dynamic stretches, skill rehearsal phase

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2
Q

what is the skill rehearsal phase of a warmup?

A

Rehearsing common movement, patterns and skills

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3
Q

What is mobility of a warmup?

A

Exercises that take the joints through their full range of movement

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4
Q

What’s a pulse raiser

A

an exercise that slowly increases your heart rate and body temperature

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5
Q

Give an example of a dynamic stretch

A

Open and close the gates

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6
Q

Given an example of mobility

A

arm circles ankle circles hip circles

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7
Q

Give an example of a skill rehearsal

A

Dribbling drills for basketball

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8
Q

give an example of a pulse raiser

A

Jogging

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9
Q

What are dynamic stretches?

A

stretches link to the specific sport

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10
Q

what are the physical benefits of warm up?

A

warming of muscles, increases heart rate, increases flexibility of muscle joints, increases pliability of tendons and ligaments, increases blood flow and oxygen, increases the speed of muscle contraction

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11
Q

What are the physical benefits of increasing flexibility of muscles and joints, and increase a pliability of tendons and ligaments in a warm up?

A

Prevents injury and all allows a better range of movement

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12
Q

How is increasing the blood fluent oxygen in your body during a warmup benefit

A

To break down glucose to create energy for muscles

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13
Q

How does the speed of muscle contraction benefit your body in a warmup?

A

The muscles will be more effective so performance will improve

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14
Q

what are psychological benefits of a warmup?

A

heightened or controlled arousal levels, improve concentration/focus, increases motivation, increases, confidence, and mental rehearsal

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15
Q

what are the two key components of a cool down

A

Pulse lowering, stretching

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16
Q

what is pulse lowering in a cool down?

A

The component, where exercises gradually lowers your heart rate and temperature back to normal

17
Q

Name three post lowering exercises/activities

A

light running, stretching, easy movement

18
Q

What is stretching in a cool down?

A

The component uses maintenance to help lengthen and relax muscles after exercise

19
Q

what are the three components in stretching (cool down)

A

static stretches, maintenance, stretches, proprioceptive neuromuscular facilitation (PNF)

20
Q

What does PNF do

A

Increases your range of movement and contracts and relaxes the muscle

21
Q

What are static stretches

A

Any stretch without movement, for example, hamstring, or quadricep stretches

22
Q

What are maintenance stretches?

A

Holding a stretch for at least 10 seconds, which helps to maintain your current flexibility