Warm ups and cool downs Flashcards
What are the three components of a warm up?
- Pulse raiser
- Stretching
- Sport specific exercises
Describe the first component of a warm up
A pulse raiser is cardiovascular exercise used to increase heart rate and meet steady state.
Describe the second component of a warm up
Static - stationary position for 30 secs
Ballistic/dynamic - swinging/bouncing to mimic the sporting action
Describe the third component of a warm up
Sport specific -> e.g. milkshake in netball
What is the mnemonic for the physiological effects of a warm up?
If Everyone Forgets To Bounce Around you’ll Never Have Victory
What is the ‘I’ in the physiological effects mnemonic?
Injury chances reduced
What is the ‘E’ in the physiological effects mnemonic?
Enzyme activity -> energy systems
What is the ‘F’ in the physiological effects mnemonic?
Flexibility -> reduced chance of injury
What is the ‘T’ in the physiological effects mnemonic?
Temperature (muscles) increases -> enzymes and oxygen disassociation
What is the ‘B’ in the physiological effects mnemonic?
Blood flow increases -> maintain aerobic respiration
What is the ‘A’ in the physiological effects mnemonic?
Adrenaline, anticipatory rise ; HR graph
What is the ‘N’ in the physiological effects mnemonic?
Nerve impulses increase -> spatial summation
What is the ‘H’ in the physiological effects mnemonic?
Heart rate increases -> steady state
What is the ‘V’ in the physiological effects mnemonic?
Vascular shunt -> more blood (O2) to working muscles and skin rather than internal organs
Name 3 psychological effects of a warm up
- Mental rehearsal;
- Achieve optimal level of arousal
- Reduce stress levels
What is a cool down used for?
To maintain an elevated heart rate and breathing rate, to aid the slow and fast stage of EPOC
What occurs as a result of cool downs?
- O2 is flushed through the muscles which removes lactic acid
- Skeletal pump continues to work (removal lactic acid)
- DOMS is reduced (caused by eccentric contractions)
