Warm ups and cool downs Flashcards
What are the 3 parts of a warm up?
- Pulse raiser
- Stretching
- Sport specific exercises
What is a pulse raiser?
Cardiovascular exercise used to increase heart rate
What are the 2 types of stretches used in a warm up?
Static and ballistic
What are static stretches?
No movement, the stretch is held in a stationary position for 30 seconds
What is a ballistic stretch?
Movement, the movement allows for the body part to be stretched further.
Imitates game play movement
Who should use ballistic stretching?
Only experienced performers who are flexible should use this stretching method
What are sport specific exercises?
Skills should be carried out that are specific to the activity
What are the physiological effects of a warm up?
- Increased beathing - to meet O2 demand
- Increased blood flow to the heart and working muscles
- Vascular shunt
- Muscle temperature increases - increased enzyme activity and increased dissociation of O2 from haemoglobin
- Increased flexibility
What are the psychological effects of a warm up?
Mental rehearsal - sport specific skill phase allows for this to take place
Achieve an optimal level of arousal - inverted U
Reduce stress levels/anxiety - inverted U
What is a cool down?
Involves light exercise which maintains an elevated heart rate and elevated breathing rates
What happens as a result of a cool down?
- O2 is flushed through the muscles which removes lactic acid
- The Skeletal pump continues to work (helping with the removal of lactic acid) - this prevents blood pooling
- DOMS is reduced
What is DOMS?
Delayed onset of muscle soreness
Caused by eccentric contractions which lead to micro tears in the muscles
Muscle soreness is also caused by a build up of lactic acid
