Warm Ups And Cool Downs

Question 1

What is included in a warm up

Answer 1

Pulse raiser
Static stretching
Ballistic stretching
Sport specific drills

Question 2

What is a static stretch

Answer 2

When the muscle is held in a stationary position for 30 seconds or more

Question 3

What does active static stretching involve? What does this do to the body

Answer 3

The performer working on one joint, pushing it beyond its point of resistance
This lengthens the muscles and connective tissues around it

Question 4

What is passive static stretching

Answer 4

A stretch involving the help of an external force such as a partner or wall

Question 5

What is ballistic stretching? Why do we do it

Answer 5

Performing a stretch with swinging or bouncing movements
To push a body part even further

Question 6

Who should perform ballistic stretching? Give an example

Answer 6

This stretch should only be performed by an individual who is extremely flexible
Eg a gymnast

Question 7

What physiological effects increase due to a warmup

Answer 7

Increased HR - which increases oxygen delivery so more O2 dissociates from haemoglobin in RBCs
Increased speed of nerve impulse - which increases reaction time
Increased elasticity of muscles
Increase in anticipatory rise/levels of adrenaline

Question 8

What physiological effects decrease due to a warmup

Answer 8

Decrease risk of injury
Decrease stress and anxiety

Question 9

What is included in a cool down

Answer 9

Pulse lowerer
Static stretching
Rehydration & manipulation of diet
Ice bath
Massage

Question 10

What physiological effects occur due to a cool down

Answer 10

Removes lactic acid from muscles, decreases effects of DOMs
Decrease body temp
Decrease HR
Maintains venous return which keeps muscle pumps working