Warm ups and cool downs

Question 1

How does the warm-up prepare the body for exercise?

Answer 1

Decreases the likelihood of injury/muscle soreness
Increases muscle temperature, ensuring there’s a ready supply of energy and increasing flexibility
Improves speed/strength of musc. contractions

Question 2

What else does the warm-up do?

Answer 2

Releases adrenalyn that speeds up the delivery of oxygen to working muscles

Question 3

What should a warm-up include?

Answer 3

Pulse raiser - Inc. body/muscle temps. - stretching main muscle groups and specific muscles 20/30s per group - activity specific drills - mental preparation/rehearsal

Question 4

When warming up also remember to…?

Answer 4

Keep breathing steady

Build up the work rate gradually

Question 5

What could a cool-down consist of?

Answer 5

Light exercise and jogging

Question 6

What is the importance of a cool-down?

Answer 6

Helps flush oxygen through muscle tissues - helps to remove lactic acid
Decreases the risk of injury/soreness/stiffness

Question 7

Can you give 6 other benefits of a cool-down?

Answer 7

Prevents blood pooling which causes dizziness
Prevents feelings of fatigue/tiredness
Gradually dec. heart rate & blood pressure
Gradually dec. body temperature
Gradually dec. breathing rate
Psychological benefits - lowers anxiety leveld

Question 8

What should a cool-down include?

Answer 8

Allow heart & breathing rate to lower to comfortable level - light aerobic exercise - deep comfortable breathing while holding stretches for 20/30s - rehydrate regularly