Warm Ups and Cool Downs

Question 1

Three stages of a warm up

Answer 1

Pulsle raiser
Stretching
Sport specific exercises

Question 2

Types of stretching

Answer 2

Static - held stationary for 30 seconds
Ballistic / dynamic - allows specific part of the body to be stretched further, only for experienced flexible performers

Question 3

Physiological effects of a warm up

Answer 3

Increased breathing
Increased blood flow to the heart and working muscles
Increased O2 to working muscles
Vascular shunt
Increased flexibility
Nerve impulses increased
Reduces injury due to increased muscle elasticity
Release of adrenaline - anticipatory rise
Increased muscle temperature
-increased enzyme activity
-increased disassociation of O2 from haemoglobin

Question 4

Psychological effects of a warm up

Answer 4

Mental rehearsal - sport specific phase
Achieve optimal level of arousal
Reduce stress levels / anxiety

Question 5

What does a cool down consist of

Answer 5

Light exercise, maintaining an elevated heart rate and breathing rate

Question 6

Why are cool downs necessary

Answer 6

O2 is flushed through the muscles which removes lactic acid
Skeletal pump continues to remove lactic acid, preventing blood pooling
DOMS is reduced - caused by eccentric muscle contractions