warm ups and cool downs sac Flashcards
what is a fulcrum
a joint in the body, the point where something moves around it
what is a gastrocnemius?
the calf muscle
what are 5 benefits of a warm up?
- increase heart rate
- increase breathing
- improve flexibility
- improve proprioception
- minimise chance of injury
what are 4 benefits of a cool down
- return heart rate back to normal
- return breathing back to normal
- help in the removal of wast products such as lactic acid
- help minimise the risk of exercise induced muscle spasms
how long should a warm up and cool down go for?
warm up: 10-15 mins cool down: 5-10 mins
what are some considerations when planning a warm up?
area of the body to cover performance perimeters of the event holding times repetitions intensity of activity
what are the three components of a warm up?
- a low intensity rhythmic activity
- stretching (dynamic, static, PNF)
- sport related activity
what are the two components of a cool down?
- active (walking or light jog)
- passive (stretching)
what is an example of a dynamic stretch?
arm swings, back rotations, lunges, squats, high knees ect stretching while moving
what is an example of a static stretch? and what is it
stretching the gastronomes (calfs), hamstrings, quadriceps, deltoids, pictorials, gluteus Maximus, latissimus Dorsi ect stretching while standing still holding for 10-30 seconds in reps of 2-3
what does a physiotherapist specialise in?
sprains and strains
how long should static stretches be held for?
10-30 seconds and repeated 2-3 times
how many reps of dynamic stretches should you do?
8-20
how long should PNF stretches be held for?
10-15 seconds with 2-3 seconds relaxed then repeated
which medical personnel should you sed someone to if they have a heart attack?
general practitioner
what does a massage therapist do?
helps in stress relief and reducing tightness in muscles
what is the centre of gravity and what dies it do?
is the point were all parts of an object are balanced and it helps keep you balanced and stable
what is a base of support?
the base of support is the area of an object =s support on the ground. the greater the base of support the more balanced and stable you will be
what are the two main arm muscles
biceps brachi and triceps
what is a fulcrum and an example?
the fixed point at which something rotates or pivots in the human body this may be a joint
what are levers and example of one ?
a rigid structure that is capable of transmitting or exerting a force eg in the body our bones are levers
what is biomechanics
the law that relates to how the human body moves, including coordination of skeletal muscles and bones, their force and gravity
what is a major back muscle
latissimus dorsi
what is an active cool down? what does it do
part of the cool down where you keep the body moving but at a much lower pace, it helps stop the blood pooling in the muscles so it can return to the heart, helps in the removal of lactic acid and returns heart rate and breathing back to normal.
