warm ups and cool downs

Question 1

what are warm ups and cool downs

Answer 1

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

Question 2

what are the 5 benefits of a warm up

Answer 2

gradually increase body and muscle temperature

increase blood and oxygen supply

increase flexibility

increase excitement levels

increase proprioception

Question 3

what are the 4 benefits of a cool down

Answer 3

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

Question 4

preferred timing and duration of a warm up and cool down

Answer 4

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

Question 5

what should a warm up consist of

Answer 5

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

Question 6

what is the first component of a warm up

Answer 6

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.

Question 7

what is the second component of a warmup

Answer 7

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

Question 8

three types of stretches

Answer 8

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

Question 9

what is warmup component 3

Answer 9

sport specific game or activity where athletes perform movements to be used during the session. should simulate competition movements at a low intensity.

Question 10

what should a cool down consist of

Answer 10

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

Question 11

what are the two sections of cool down

Answer 11

active cool down and passive cool down

Question 12

what is a active cool down

Answer 12

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

Question 13

what is a passive cool down

Answer 13

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

Question 14

what are some recovery techniques

Answer 14

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

Question 15

what are contraindications and precautions and what can they include

Answer 15

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

Question 16

what is organisational polices and procedures

what are some examples of these

Answer 16

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

Question 17

what is best practice

Answer 17

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.

Question 18

what is biomechanics

Answer 18

biomechanics is the law that relates to how the human body moves including the coordination of skeletal muscles and bones, their force and gravity.

Question 19

what are the basic principles of biomechanics that an instructor should be aware of

Answer 19

centre of gravity

base of support

levers

fulcrums

major muscle actions

Question 20

what is the centre of gravity

Answer 20

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

Question 21

what is base of support

Answer 21

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.

Question 22

what are fulcrums

Answer 22

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

Question 23

what are levers

Answer 23

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

Question 24

what are the classes of levers

Answer 24

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

Question 25

what are fist class levers

Answer 25

the y have the fulcrum between the effort and the load (resistance) examples include a seesaw

Question 26

what are second class levers

Answer 26

they have the load ( resistance) between the fulcrum and the effort examples include a wheelbarrow or pushups

Question 27

what are third class levers

Answer 27

they have the effort between the fulcrum and the load

examples include a bicep curl

Question 28

what is the load

Answer 28

the load is the resistance that is applied to the muscle

Question 29

Major muscle actions

Answer 29

origin: stationary end of muscle attachment
insertion: mobile end of muscle attachment
belly: thicker middle region

example

muscle: bicep Origin: scapula Insertion: radius and ulna
muscle: deltoid Origin: clavicle Insertion: humerus
muscle: gluteus maximous Origin: pelvis Insertion: femur

Question 30

what happens as a muscle contracts

Answer 30

as a muscle contracts, it pulls the insertion bone closer to the origin bone. movement occurs at the joint between the origin and insertion

Question 31

what are the key component in order to create movement in the muscle (muscle actions)

Answer 31

in order to create movement, muscles work in groups

agonist (prime mover) contracting muscle

antagonist relaxing muscle

synergist helps steady the movement and stabilise joint activity

Question 32

what are some examples of agonist and antagonist

Answer 32

pictorial/ latissimus dorsi

biceps and triceps

quadriceps and hamstrings

Question 33

what are some arousing techniques to increase and decrease arousal

Answer 33

increasing

positive encouragement
visualisation
inspiration (video music game highlights ect)

reducing

lighting the mood with jokes or fun activity

focus on particular skills or tasks

deep breathing

Question 34

what is reviewing and modifying programs

Answer 34

after conducting a warm up and cool down an instructor should review the program in consolation with appropriate personal and athletes

an instructor should also allocate time to sue a rage of self reflection methods to identify any potential areas for improvement

Question 35

what are some self reflection methods after conducting a warm up or cool down

Answer 35

self reflection methods include

diary and journal

mentoring