Warm Ups + Cool Downs

Question 1

What are the 5 components of a Warm Up?
(PMSDS)

Answer 1

5 Components of a Warm Up
- Pulse raiser
- Mobility
- Stretches
- Dynamic movements
- Skill rehearsal

Question 2

Define a Pulse Raiser in terms of a Warm Up

Answer 2

Pulse Raiser - Light exercise to gradually increase heart rate + body temperature

Question 3

Define Mobility in terms of a Warm Up

Answer 3

Mobility - Exercises that take the joint through its full range of movement

Question 4

Define Dynamic Movements in terms of a Warm Up

Answer 4

Dynamic Movements - Movements that involve speed and/or change of direction

Question 5

Define Skill Rehearsal in terms of a Warm Up

Answer 5

Skill Rehearsal - A performer practices specific skills to be prepared in the event of them needing to be successfully completed during competition

Question 6

Give an example of a Pulse Raiser during a Warm Up

Answer 6

An example of a Pulse Raiser is Jogging

Question 7

Give an example of Mobility during a Warm Up

Answer 7

Examples of Mobility
- Arm swings
- Heel flicks;
- Open/Close the gates

Question 8

Give an example of a Stretch during a Warm Up

Answer 8

Examples of a Stretch
- Lunges
- High knees
- Heel flicks
- Open/Close the gates

Question 9

Give an example of a Dynamic Movement during a Warm Up

Answer 9

Examples of a Dynamic Movement
- Shuttle runs
- Running in and out of cones
- Zigzag running
- Agility ladders

Question 10

Give an example of Skill Rehearsal during a Warm Up

Answer 10

Examples of Skill Rehearsal (in football)
- Shooting practice
- Passing practice

Question 11

What are the Mental Benefits of a Warm Up?

Answer 11

The Mental Benefits of a Warm Up
- Increased motivation
- Increased concentration
- Control arousal

Question 12

What are the Physical Benefits of a Warm Up?

Answer 12

Physical Benefits of a Warm Up
- Increased flexibility of muscles
- Increased pliability of tendons/connective tissues
- Increased blood flow/oxygen to muscles
- Increased speed/strength of contractions
- Reduces build up of lactic acid/delays fatigue
- Reduces risk of injury
- Prepares the body for physical activity
- Increase body temperature

Question 13

Define Cool Down

Answer 13

Cool Down - A low intensity exercise, that shows decrease in an activity

Question 14

Give an example of a Cool Down exercise

Answer 14

Cool Down exercises
- Jogging/walking
- Static stretches (Standing Quads Stretch)

Question 15

What are the Physical Benefits of a Cool Down?

Answer 15

Physical Benefits of a Cool Down
- Helps the body transition back to a resting state
- Gradually lowers Heart Rate
- Gradually lowers Temperature
- Circulates Blood and Oxygen
- Gradually lowers Breathing Rate
- Increases removal of waste products (Lactic Acid)
- Reduces the risk of muscle soreness and stiffness
- Aids recovery by stretching muscles