Warm-ups And Cool-downs

Question 1

What are the three stages of a warm-up?

Answer 1

• Cardiovascular exercise

• Stretching/flexibility

• Movement patterns

Question 2

What are the two kinds of stretching?

Answer 2

• Static

• Ballistic

Question 3

What is static stretching?

Answer 3

When the muscle is held in a stationary position for 30s or more - stretching while not moving.

Question 4

What are the two types of static stretching?

Answer 4

• Active static

• Passive static

Question 5

What is active static stretching?

Answer 5

Stretching involving the performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissue surrounding it.

Question 6

What is passive static stretching?

Answer 6

When stretching occurs with the help of an external force, such as a partner, another part of your body, gravity or a wall.

Question 7

What is ballistic stretching?

Answer 7

Performing a stretch when swinging or bouncing movements to push a body even further.

Question 8

What are the physiological benefits of a warm-up?

Answer 8

• Reduces risk of injury by increasing elasticity of muscle tissue

• Release of adrenaline will increase heart rate and dilate capillaries - allows more oxygen to be delivered to skeletal muscles

• Muscle temperature increases - enables oxygen to dissociate more easily from haemoglobin and increases enzyme activity (making energy more readily available)

• Increase speed of nerve impulse conduction - improved reaction time

• Allows efficient movement of joints through an increased production of synovial fluid

• Allows for rehearsal of movement, so the performer is practising the same skills they use in their activity

• Supplies an adequate blood flow to the heart to increase its efficiency

Question 9

Why are cool-downs performed?

Answer 9

To keep blood flow high so oxygen is maintained in the muscles, removing and oxidising any remaining lactic acid.

Question 10

What is DOMS?

Answer 10

Delayed Onset of Muscle Soreness

Question 11

What are the physiological benefits of a cool-down?

Answer 11

• Keeps the skeletal muscle pump working

• Maintains venous return

• Prevents blood pooling in the veins

• Limits the effect of DOMS

• Removes lactic acid

• Reduces heart rate and body temperature