Warm Ups And Cool Downs

Question 1

What are the 3 stages of a warmup ?

Answer 1

The first stage is the pulse raiser
The second stage is the stretching phase
The third phase is the sport specific stage

Question 2

What are some examples of pulse raisers ?

Answer 2

Riding on a static bike, this is usually done with rugby players
Going for a light jog

Question 3

What are some examples of the sport specific stage ?

Answer 3

Practising your shot in basketball and netball
Practising your dribble in hockey or football

Question 4

What are the aims of the cardiovascular stage ?

Answer 4

The cardiovascular stage is the first stage of the warmup and aims to get the HR to your Woking level which is 60-80%
This stage should usually take between 10-15 minutes
During this stage athletes will also prepare physiologically for the game such as listening to music to calm the nerves

Question 5

What are the different types of stretching used in the stretching phase ?

Answer 5

Static stretching
Active stretching
Passive stretching
Ballistic stretching

Question 6

What is static stretching ?

Answer 6

Where you are stretching without moving, can be active or passive

Question 7

What is active stretching ?

Answer 7

Stretching involving the performer working in joints, pushing it beyond its point of resistance, and lengthens the muscle and connective tissue surrounding it

Question 8

What is passive stretching ?

Answer 8

Stretching it when a stretch occurs with the help of an external force, such as a partner, another part of your body, gravity or a wall

Question 9

What is ballistic stretching ?

Answer 9

Performing a stretch when swinging or bouncing movements to push the body even further
This sort of stretching is used by gymnasts who need to be able to push their body beyond the limit

Question 10

What is the skill specific practise phase ?

Answer 10

The final phase of the warmup is doing sport specific movements such as passing the ball in football or sprint starts for sprinters to help them get out of the block

Question 11

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

Answer 11

It reduces the possibility of injury by increasing the elasticity of muscle tissues
The release of adrenaline will increase the heart rate and dilate capillaries. This allows more oxygen to be delivered to the muscles
It allows for mental rehearsal meaning stress and anxiety will be reduced
It supplies an adequate volume of blood to the heart to increase its efficiency
An increase in the nerve impulse conductions allowing us to be more alert and have quicker reaction times