warm ups and cool downs Flashcards
what are warm ups and cool downs
involve completing a series of exercises, usually incorporating some stretching exercises
- it should be suited to the activity or session that is being conducted
- consist of low intensity movements
- they aid in performance and recovery
what are the 5 benefits of a warm up
gradually increase body and muscle temperature
increase blood and oxygen supply
increase flexibility
increase excitement levels
increase proprioception
what are the 4 benefits of a cool down
return heart rate, breathing and blood pressure to nor al
restoration of rage of motion and flexibly
removal of waste products form muscle tissue
reduction of exercise included muscle spasm
preferred timing and duration of a warm up and cool down
it is important to establish and explain the preferred timing and duration of warmup and cool downs according to the sport activity
performance parameters for the event
areas of the body to cover
holding times
repetitions
what should a warm up consist of
consist of exercise and stretching
prepare specific joints and muscles for extra stress it will experience during exercise
intensity should build form start to finish
should generally take 10-15 minutes
will consist of three components
what is the first component of a warm up
a low intensity rhythmic activity to increase body temperature and heart rate. this many include a short jog, cycling, skipping. this low intensity activity should last for no more the 5 minutes.
what is the second component of a warmup
stretching to increase flexibility and rage of movement.
stretches should be competed for the muscle groups that will most be used during a session
three main methods of stretching are
static
dynamic
PNF
three types of stretches
static- this is holding a challenging position for 10 -30 seconds and related 2-3 times
dynamic- this involves gradually increasing speed, range of motion and movement through sets of controlled swinging type movements .they should be performed in sets of 8-20 reps
PNF the involves contracting and relaxing muscles against a resistance.most effective with a partner. should be held for 101-5 sec ad then relax for 23 sec
what is warmup component 3
sport specific game or activity where athletes perform movements to be used during the session. should simulate competition movements at a low intensity.
what should a cool down consist of
incorporate an element of stretching exercises with the aim of promoting recovery.
should be sport specific
can be Broken into two sections active and passive
what are the two sections of cool down
active cool down and passive cool down
what is a active cool down
keeping the body moving after the main activity at a Lower intensity and continuing to lower this intensity until coming to a compete stop.
this technique stops blood from pooling in the muscles and allows blood to return to the heart, assisting in the removal of lactic acid from the muscles
what is a passive cool down
this is a stretching component of the cool down. it is important both before and after the activity as it assists with preventing muscle soreness and tightness. it may involve the use of static, dynamic and PNF stretching techniques but should be performed at a lower intensity
what are some recovery techniques
there are a number of techniques that can be used to further assist cool down
ice baths and or cold water immersion - helps prevent muscle soreness from small fibre tears
risks associated with it are pain, breathing difficulties, shock and potential hypothermia
hot and cold showers
refuelling and hydration
what are contraindications and precautions and what can they include
these create to anything that may stop or interest with an athletes ability to complete the warmup
contraindications may include
acute inflammation
inception
fracture
recent muscle injury
what is organisational polices and procedures
what are some examples of these
these policies are in place to protect both the instructor and the athletes from potential hazards, injury and confidentially legal issues and to protect the instructors reputations.
when conducting warm ups and cool downs an instructor needs to be aware of the following policies and procedures
work health and safety - risk assessments need to be done regularly
eg ensuring that warm ups and cool downs are done properly to prevent bad technique and lead to injury
confidentiality of participant information - privacy act
eg medical info leaked of a afl player they could target their strengths and weaknesses to gain on field advantage
codes of ethics
code of conduct
sports trainer associated guidelines
what is best practice
best practice is the method, procedure, process or techniques of doing something most likely to achieve the best outcome.
it is often recommendations that come from experts or elders I the particular field,
highlighting the ‘best’ way to do things.
what is biomechanics
biomechanics is the law that relates to how the human body moves including the coordination of skeletal muscles and bones, their force and gravity.
what are the basic principles of biomechanics that an instructor should be aware of
centre of gravity
base of support
levers
fulcrums
major muscle actions
what is the centre of gravity
centre of gravity is the point at which all parts of an object are balanced. this point changes when a person moves their body in different directions.
an athlete can work out their centre of gravity by working on their core muscles and lower body muscles
what is base of support
base of support is the area of an object or person that is in contact with the ground.
the larger the base support is, the more stable or balanced the object is.
base of support is vital to consider body position when participating and exciting specific skills.
what are fulcrums
is the fixed point at which a lever rotates or pivots
In the human body, joint is a fulcrum
can sometimes be referred to as the axis of rotation
what are levers
a lever is a rigid structure that is capable of transmitting or erecting a force
in the human body our bones are levers that are capable of such movements
what are the classes of levers
there are three classes of levers that an instructor will need to be a ware of
first class lever
second class lever
third class lever
