Warm ups and cool downs Flashcards
A warm up should include what three components?
Activity to raise body temperature.
Activity to increase flexibility of muscles and joints.
Activity to increase adrenaline production.
True or False: During a warm up, both physical and psychological preparation is crucial.
True.
Your body needs to be prepared physically to cope with any strains and movements that may cause injury. At the same time, it is very important to be mentally prepared as a loss in focus or over excitement/arousal can also lead to injury.
What are benefits to an effective psychological warm up?
Controlled arousal levels. This allows performers to calm their nerves as well as getting in the right mind set to not get overly aroused or under-aroused, both of which can lead to injury.
Improves concentration and focus. Increased concentration allows performers to have sharper reaction times
Increase in motivation. Like an increased focus, this will increase the drive of a performer to succeed and maintain concentration.
How do mental rehearsals and imaging aid a performance during a warm up?
Increase in confidence
Control arousal
Reduce anxiety
Improve technique by visualising how to execute a task
List the correct order for activities an effective warm up.
Raise pulse/Increase heart rate Mobility of joints Dynamic movements Stretching Skill rehearsal
List the types of stretches.
Static stretches - Remain in one stretched position for roughly 30 seconds.
Passive stretches - Form of static stretching in which a partner forces a joint into a new, stretched position.
Dynamic stretches - Stretches in which the performer actively moves.
Ballistic stretches - Form of dynamic stretching that involves a bouncing motion.
Developmental stretches - Increase in stretch every few seconds.
How is a cool down different to a warm up?
What are the key components of a cool down?
A cool down aims to bring the body back to its resting state whereas a warm up prepares the body for physical exercise.
Cool down:
- Decrease in heart rate
- Decrease in breathing rate
- Decrease in body temperature
- Decrease in blood pressure
Key components of a cool down is to start with a pulse lowering exercise and then a stretching one.
What does DOMS stand for? How is it caused?
Delayed onset muscle soreness.
It is caused by worked muscles not being stretched properly following physical activity. These worked muscles can have small tears in them that allows fluid to leak out, causing soreness and swelling in doing so.
When conducting a warm up and a cool down, organisers of the activity need to consider a few individual and group characteristics. Name as many as you can.
Age Experience Fitness levels Levels of motivation Medical conditions Physical or mental disabilities Number of participants in group
Environmental factors can have an impact on warm up and cool downs. Suggest challenges made by:
1) Hot weather
2) Cold weather
3) Windy weather
4) Large groups in a small room
1) Warm ups can lead dehydration and heatstroke. Cool downs can be more difficult, taking longer and needing more water.
2) Warm ups will take longer, exerting more energy. Cool downs will happen a lot faster but muscles strained in the activity may tighten up quicker and increase cool down time.
3) Windy weather creates the same issues as cold weather due to a ‘chill factor’ associated with strong winds.
4) Both warm ups and cool downs can be impacted due to crowding. If there is not sufficient space for activities, injuries may occur.
