Warm ups and Cool downs Flashcards
What 3 areas do warm ups involve?
- Pulse raiser
- Stretching
- Sport specific exercises
- Pulse raiser
- Cardiovascular exercise used to increase heart rate.
- Causes Starlings Law to increase (increases HR & SV).
- Lead to steady state (Aerobic system vs Anaerobic system).
- Stretching/ flexibility exercises (Static stretching)
- The stretch is held in a stationary position for 30 seconds.
- Stretching/ flexibility exercises (Ballistic/ dynamic stretching)
- 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.
- Sport specific exercises
- Skills should be carried out that are specific to the activity.
A02
- Netball= milkshake/ killer (shooting specific).
Physiological effects of a warm up (how to remember them).
- If
- Everyone
- Forgets
- To
- Bounce
- Around
- (You’ll)
- Never
- Have
- Victory
Physiological effects (If)
Reduces injury to muscle, as it becomes more elastic.
- Improves the connective tissue and muscle fibres.
Physiological effects (Everyone)
Increased enzyme activity
- Energy systems are more efficient (more ATP is produced)- performer can carry on for longer.
Physiological effects (Forgets)
Increased flexibility
- Decrease the chance of injury (strains/ sprains).
- A performer can carry on training/ competitions and detraining will not occur (no injury).
Physiological effects (To)
Muscle temperature increases
- Increased enzyme activity.
- Increased dissociation of O2 from Haemoglobin.
Physiological effects (Bounce)
Increased blood flow to the heart and working muscles- to maintain steady state/ maintain aerobic respiration.
Physiological effects (Around)
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.
Physiological effects (Never)
Nerve impulses increase
- Helps with motor unit/ muscle fibre recruitment.
Physiological effects (Have)
Increased dissociation of oxygen from haemoglobin
- More O2 in the blood/ muscles= therefore maintain aerobic respiration.
Physiological effects (Victory)
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).
What are the 3 psychological effects of a warm up?
- Mental rehearsal
- Achieve an optimal level of arousal
- Reduce stress levels/ anxiety
- Mental rehearsal
- Sports specific skill phase allows for this to take place.
- Running through routine (netball= shooting).
- Achieve an optimal level of arousal
- Inverted U theory.
- Get in the ZOF (Zone of optimal functioning).
- Reduce stress levels/ anxiety
- Also related to the Inverted U theory.
- Ensure performer is in the ‘right state of mind’.
Cool down
- Involves light exercise.
- This exercise maintains an elevated heart rate and elevated breathing rates- slow stage of EPOC.
What happens as a result of a cooldown?- Lactic acid.
- O2 is flushed through the muscles which removes lactic acid (slow stage of EPOC).
What happens as a result of a cooldown?- Skeletal pump
- The Skeletal pump continues to work (again helping the removal of lactic acid).
- This prevents blood pooling.
What happens as a result of a cooldown?- DOMS
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.
