warm ups and cool downs sac

Question 1

what is a fulcrum

Answer 1

a joint in the body, the point where something moves around it

Question 2

what is a gastrocnemius?

Answer 2

the calf muscle

Question 3

what are 5 benefits of a warm up?

Answer 3

• increase heart rate
• increase breathing
• improve flexibility
• improve proprioception
• minimise chance of injury

Question 4

what are 4 benefits of a cool down

Answer 4

• 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

Question 5

how long should a warm up and cool down go for?

Answer 5

warm up: 10-15 mins cool down: 5-10 mins

Question 6

what are some considerations when planning a warm up?

Answer 6

area of the body to cover
performance perimeters of the event 
holding times
repetitions 
intensity of activity

Question 7

what are the three components of a warm up?

Answer 7

• a low intensity rhythmic activity
• stretching (dynamic, static, PNF)
• sport related activity

Question 8

what are the two components of a cool down?

Answer 8

• active (walking or light jog)

- passive (stretching)

Question 9

what is an example of a dynamic stretch?

Answer 9

arm swings, back rotations, lunges, squats, high knees ect stretching while moving

Question 10

what is an example of a static stretch? and what is it

Answer 10

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

Question 11

what does a physiotherapist specialise in?

Answer 11

sprains and strains

Question 12

how long should static stretches be held for?

Answer 12

10-30 seconds and repeated 2-3 times

Question 13

how many reps of dynamic stretches should you do?

Answer 13

8-20

Question 14

how long should PNF stretches be held for?

Answer 14

10-15 seconds with 2-3 seconds relaxed then repeated

Question 15

which medical personnel should you sed someone to if they have a heart attack?

Answer 15

general practitioner

Question 16

what does a massage therapist do?

Answer 16

helps in stress relief and reducing tightness in muscles

Question 17

what is the centre of gravity and what dies it do?

Answer 17

is the point were all parts of an object are balanced and it helps keep you balanced and stable

Question 18

what is a base of support?

Answer 18

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

Question 19

what are the two main arm muscles

Answer 19

biceps brachi and triceps

Question 20

what is a fulcrum and an example?

Answer 20

the fixed point at which something rotates or pivots in the human body this may be a joint

Question 21

what are levers and example of one ?

Answer 21

a rigid structure that is capable of transmitting or exerting a force eg in the body our bones are levers

Question 22

what is biomechanics

Answer 22

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

Question 23

what is a major back muscle

Answer 23

latissimus dorsi

Question 24

what is an active cool down? what does it do

Answer 24

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.

Question 25

what is a passive cool down ?

Answer 25

the stretching component of a cool down, its important so it can help prevent muscle soreness and tightness after an activity

Question 26

what are the three classes of leavers?

Answer 26

1st 2nd 3rd

Question 27

what do ice baths and cold water immersion do to benefit your body as part of a cool down.

Answer 27

exposing your body to extreme coldness after exercises helps to prevent from muscle soreness and small muscle tears

Question 28

how does hot and cold showers help with recovery after exercises? (hot water for 2 mins then cold for 30 secs)

Answer 28

the hot water makes the blood pump around your body quicker and opens blood vessels allowing oxygen and nutrients to circulate the body. when the cold water hits the blood nestles constrict

it helps by promotion recovery through reducing inflammation and muscle soreness, reducing DOMS resulting in a quicker recovery