Warm ups and cool downs

Question 1

Warm ups

Answer 1

> Physical activity completed before training or performance
(intensity and duration depends on demands of the sport)

Question 2

Warm ups: components

Answer 2

1) Pulse raiser
2) Stretching (static and dynamic)
3) Sport specific skill element

Question 3

Pulse raiser

Answer 3

> Aerobic exercise to gradually increase HR +BP
Running, jogging, cycling

Question 4

Stretching (static and dynamic)

Answer 4

> Mobilising joints
Stretching muscles

Question 5

Sport specific skill element

Answer 5

> Increase kinesthetics
Mental preparation

Question 6

Warm ups: benefits to the muscular system

Answer 6

1) Reduced risk of injury —due to increased blood flow and O2 supply

2) Greater strength of contractions — due to increased elasticity of muscle fibres and coordination of antagonistic pairs

3) Faster speed of contractions — due to increased speed of nerve transmissions and enzyme activity (warmer)

4) Faster relaxation of muscles — due to increased muscle temperature

5) Prepares tendons for improved stability and contractile of muscles

Question 7

Warm ups: benefits to the skeletal system

Answer 7

1) Skeletal flexibility improves range of movement at the joints

2) Increased production of synovial fluid from articular cartilage — providing O2 and nutrients ad reducing friction between bones

Question 8

Cool downs

Answer 8

> Physical activity completed after training or performance (to gradually return the body to resting rates)

Question 9

Cool downs: components

Answer 9

1) Jogging/walking (low intensity)
2) Stretching
3) Relaxation

Question 10

Cool downs: benefits

Answer 10

1) Aids removal of lactic acids — reducing DOMS

2) Brings HR + BP gradually down to resting rates

3) Aids removal of CO2 and waste products

4) Prevents dizziness and fainting