Warm ups and Cool downs Flashcards

1
Q

What 3 areas do warm ups involve?

A
  1. Pulse raiser
  2. Stretching
  3. Sport specific exercises
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2
Q
  1. Pulse raiser
A
  • Cardiovascular exercise used to increase heart rate.
  • Causes Starlings Law to increase (increases HR & SV).
  • Lead to steady state (Aerobic system vs Anaerobic system).
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3
Q
  1. Stretching/ flexibility exercises (Static stretching)
A
  • The stretch is held in a stationary position for 30 seconds.
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4
Q
  1. Stretching/ flexibility exercises (Ballistic/ dynamic stretching)
A
  • Ballistic movement (swinging/ bouncing)
  • The movement allows for the body part to be stretched further.
  • Mimics the sporting movement.
  • Only experienced performers who are flexible should use this stretching method.
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5
Q
  1. Sport specific exercises
A
  • Skills should be carried out that are specific to the activity.

A02
- Netball= milkshake/ killer (shooting specific).

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6
Q

Physiological effects of a warm up (how to remember them).

A
  • If
  • Everyone
  • Forgets
  • To
  • Bounce
  • Around
  • (You’ll)
  • Never
  • Have
  • Victory
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7
Q

Physiological effects (If)

A

Reduces injury to muscle, as it becomes more elastic.
- Improves the connective tissue and muscle fibres.

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8
Q

Physiological effects (Everyone)

A

Increased enzyme activity
- Energy systems are more efficient (more ATP is produced)- performer can carry on for longer.

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9
Q

Physiological effects (Forgets)

A

Increased flexibility
- Decrease the chance of injury (strains/ sprains).
- A performer can carry on training/ competitions and detraining will not occur (no injury).

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10
Q

Physiological effects (To)

A

Muscle temperature increases
- Increased enzyme activity.
- Increased dissociation of O2 from Haemoglobin.

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11
Q

Physiological effects (Bounce)

A

Increased blood flow to the heart and working muscles- to maintain steady state/ maintain aerobic respiration.

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12
Q

Physiological effects (Around)

A

Release of adrenaline- anticipatory rise.
- Performer can reach their steady state sooner and can therefore work aerobically sooner.
- Lactic acid will not build up in their muscles during the game, and therefore they will be less likely to reach their OBLA.

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13
Q

Physiological effects (Never)

A

Nerve impulses increase
- Helps with motor unit/ muscle fibre recruitment.

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14
Q

Physiological effects (Have)

A

Increased dissociation of oxygen from haemoglobin
- More O2 in the blood/ muscles= therefore maintain aerobic respiration.

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15
Q

Physiological effects (Victory)

A

Vascular shunt (vasodilation/ vasoconstriction)
- Redistribution of blood= to direct blood to the necessary areas (more blood to the muscles + skin (temp regulation) and less blood to the internal organs e.g. stomach and digestive system).

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16
Q

What are the 3 psychological effects of a warm up?

A
  1. Mental rehearsal
  2. Achieve an optimal level of arousal
  3. Reduce stress levels/ anxiety
17
Q
  1. Mental rehearsal
A
  • Sports specific skill phase allows for this to take place.
  • Running through routine (netball= shooting).
18
Q
  1. Achieve an optimal level of arousal
A
  • Inverted U theory.
  • Get in the ZOF (Zone of optimal functioning).
19
Q
  1. Reduce stress levels/ anxiety
A
  • Also related to the Inverted U theory.
  • Ensure performer is in the ‘right state of mind’.
20
Q

Cool down

A
  • Involves light exercise.
  • This exercise maintains an elevated heart rate and elevated breathing rates- slow stage of EPOC.
21
Q

What happens as a result of a cooldown?- Lactic acid.

A
  • O2 is flushed through the muscles which removes lactic acid (slow stage of EPOC).
22
Q

What happens as a result of a cooldown?- Skeletal pump

A
  • The Skeletal pump continues to work (again helping the removal of lactic acid).
    • This prevents blood pooling.
23
Q

What happens as a result of a cooldown?- DOMS

A

DOMS is reduced:
- Delayed onset of muscle soreness.
- This is caused by eccentric contractions which lead to micro tears in the muscles.
- Muscle soreness is also caused by a build up of lactic acid.