Warming up Flashcards
Designing Active Warm-up - RAMP method: Raise (5-10 min)
Blood flow, muscle temperature, core temperature, muscle elasticity, and the quality of neural activation, with consideration to skill. Basic-Specific movement patterns, leading to later more intensive.
e.g. sprint technique drills, multi-directional movement, low level skill/technique planned change of direction, throwing, jumping, catching
Designing Active Warm-up - RAMP method: Activate and Mobilise (5-10 min)
– increased range of motion, ‘activation’ of key
muscle groups, fundamental movement patterns
e.g. squat, lunge, mini-band routines, single leg control.
Designing Active Warm-up - RAMP method: Potentiate (<5 min)
preparation for session but also training opportunity
e.g. more intensive speed technique/work, plyos (unilateral/bilateral jumps or bounds), power, applied movement skills (e.g. tackle pads, evasion game relative to session)
Movement vocabulary, what do you need to do to reach target function of initiation?
Target objective: Starting to the front= First step acceleration
Target objective: Starting to the side= Hip turn
Target objective: Starting to the rear= Drop step
Target objective: Changing direction Laterally= Cut
Target objective: Changing Direction (forward-backward)= Plant
Movement vocabulary, Transition?
Target objective: Static position= Athletic position
Target objective: Moving in a limited space= Jockeying
Target objective: Moving laterally= side shuffle
Target objective: Moving to the rear= Backpedal, backtrack
Target objective: Moving diagonally= Cross-step run
Target objective: Moving forward to control= Deceleration pattern
Movement vocabulary, Actualization?
Target objective: Acceleration= Linear pattern, curved pattern
Target objective: Maximum Speed= Linear pattern, curved pattern
what are some Raise phase options?
Type of raise phase:
. Movement
. Skill
. Combined
Best organizational layout:
. Box, line, or grid (for example)
Best activities to achieve the goal: . Single movements and skills . Combined movements . Tasks
Organization of activities:
. Repetitions
. Sequence
. Random allocation
Progression of challenge:
. Athlete capabilities
. Controlled intensity
basic pattern examples that fill the 3 criteria of
- Low intensity to moderate intensity
- Simple movement to complex movements
- Low cognitive challenge to high cognitive challenge
- Run from cone A to cone C using an acceleration, from running technique
- Run from cone A to cone C using an acceleration, from running technique; then decelerate to a square stance at cone C
- Start at cone A facing into the lane, Hip turn and run from cone A to cone C using an acceleration, form-running technique; then decelerate to a left-leading staggered stance at cone C
- Start at cone A facing away from the lane Hip turn and run from cone A to cone C using an acceleration, form-running technique; then decelerate to a right-leading staggered stance at cone C.
- Backpedal from cone A to cone C
- Side shuffle from cone A to cone C (facing into the middle of the lane).
- Side shuffle from cone A to cone C (facing out of the lane).
- Backtrack from cone A to cone C.
- Cross-step run from cone A to cone C (facing into the middle of the lane)
- Cross-step run from cone A to cone C (facing out of the lane).
Combined pattern examples that fill the 3 criteria of
- Low intensity to moderate intensity
- Simple movement to complex movements
- Low cognitive challenge to high cognitive challenge
- Run from cone A to cone B, and break into a faster run when running from cone B to cone C
- Run from cone A to cone B, break into a faster run at cone B, and decelerate to a square stance at cone C
- Side shuffle, facing into the lane, from cone A to come B; at cone B hip turn and break into run to cone c
- Side shuffle, facing away from the lane, from cone A to come B; at cone B hip turn and break into run to cone C
- Cross-step run, facing into the lane, from cone A to cone B; at cone B hip turn and break into a run to cone C
- Cross-step run, facing away from the lane, from cone A to cone B; at cone B hip turn and break into a run to cone C
when developing a warm up plan what’s important?
Key point: Develop simple to complex activities within each pattern, supplementing with ‘bending’ and ‘rotating’ to activate and challenge mobility of the athlete.
3 things to consider when making an exercise plan?
- Identify an athlete’s movement deficiencies or muscle activation patterns and select activities that address the deficiencies or challenges.
- identify the key movement patterns the athlete will need to perform (as well as the range of motion required) in the upcoming session.
- identify the key movement patterns the athlete will need for long-term development.
what is Potentiate?
- Linked to A-M phases:
- Seamless transition to higher intensity movement or skill
- Usually more ‘specific’ (think of contraction type, direction of force, rate of force, magnitude of force etc.)
- Example (beginner sprinter)
why do we need to warm up?
Aims
• Improve Performance and Reduce Injury Risk
Objectives
• Physiological
• Greater efficiency of the cardiovascular, metabolic,
respiratory & neuromuscular systems
- Psychological
- Optimum readiness for game or training
- ↑ perception, concentration & regulate emotional state
• Technical/Tactical
Effect of a warm-up on performers?
32 Warm-Up Studies (see figure)
• Short-term maximal effort (<10 s)
• Intermediate maximal effort (10 s-5 min)
79% demonstrate improvement in
performance following warm-up
Improvement range from <1% to 20%
17% of studies showed a decrement in
performance
Bishop (2003b)
8 Studies
Long-term performance (> 5 min) reported to improve, remain unchanged or impaired following a warm up
Evidence of warm-up on injury Prevention?
Control Group vs. Warm-Up
Handball Wedderkopp et al. (1999) 237 female handball players (126 control vs. 111 intervention) X 5.9 more likely to sustain an injury
Olsen et al. (2005)
1837 handball players (879 control vs. 958
intervention, male and female)
X 2 increased incidence of knee and ankle
injuries (Olsen et al., 2005)
Military Pope et al. (2000) 1279 male army recruits (656 control vs. 623 intervention) No effect of warm-up on injury
Muscle terminology:
Epimysium: surrounds entire muscle
Endomysium: surrounds individual muscle fibers
Perimysium: surrounds bundles of muscle fibers
Sarcolemma: Muscle cell membrane
- Fascicle = (bundle of muscle fibers)
- Muscle fiber = (muscle cell)
- Myofibrils = (make up a fiber)
- Sarcoplasm = (Cytoplasm)
- Sarcoplasmic Retic = (Endoplasmic Retic.)
simple explanation of muscle contractions:
brain receives AP from receptors,
sends AP via sensory nerves such as spindle’s (Length), Golgi (tension), Free nerve ending (e.g. pain, etc.) to the muscles
motor nerves then cause those movements to occur from AP from spinal cord via AP from brain
in-depth explanation of muscle contractions:
- an AP arrives at neuromuscular junction
- Acetyl Choline is released, binds to receptors, and opens sodium ion channels, leading to AP in sarcolemma
- AP travels along the T-tubules
- Calcium combines with Troponin, ADP and PI, thick and thin filament interaction leads to muscle contractions
- muscles shorten and produces tension
Muscle Temperature on performance?
4 subjects
20-s max sprint isokinetic cycling @95
rev.min-1 under 4 conditions -
Rest at room temperature (21-22°C),
and following 45 min lower body immersion at 44, 18 and 12°C
Heat immersion increased muscle temperature by 2.7°C, associated with
increases of ~11% in max peak force and power.
Max peak power showed an average of +4% per °C in muscle temperature compared with resting condition.
Effect of Muscle Temperature Injury Risk:
Warmer muscles….
Greater stretch at
submaximal loads
Greater deformation prior
to failure
what happens to Force-Velocity as body temperature increases?
The speed of nerve and muscle functions increases (increases contraction
velocity)
The force velocity curve shifts to right:
- Increased maximum isometric force
- Higher maximum velocity at any resistance
- Fewer motor units are needed to sustain a given force
Muscle Temperature and performance?
Isokinetic cycling @ 54, 95 and 140 rev.min-1
54 rev.min-1 in Peak Power ~2% per °C
140 rev.min-1 in Peak Power ~10% per °C
Greatest benefits of increasing muscle temperature observed at higher velocities (e.g. high force-high velocity = Explosive Strength)
what are the 3 stretching types?
Ballistic (BS) – rapid jerking-like movements
Static (SS) – Slow, still, larger ROM (10-12 s)
Dynamic (DS)– Slower, functional movement
(allow specificity!)
Stretching and performance?
Static stretching results in a
decreased:
- Strength
- Power
- Explosive performance
(throwing, jumping etc.)
WHY? No temp change and
inhibition
Stretching inhibition?
• Range of motion and injury risk reduction after SS
• Other forms of stretching (BS) don’t tend to match
SS, as above, but can still lead to inhibition
• Proceed with a dynamic warm-up and none of this
could matter
what energy systems last the longest (shortest first)
- Stored ATP (2 secs)
- Phosphagen (10 secs)
- Glycolysis (2 mins)
- Aerobic (2 hours)
what do enzymes do?
reduce energy of and facilitate reactions
ATP– ‘a high-energy phosphate’
what is the basis of energy transfer in the body?
- Recycling of ATP is the basis of energy transfer in the body
- ATP can ‘donate’ phosphates to drive muscular contraction
(among other processes)
Phosphocreatine system?
- The body does not store enough ATP for exercise
- The ATP-PC system replenishes ATP rapidly!
ATP and H20-ADP, energy, PI
phosphocreatine is broken down by creatine kinase to form creatine, energy and PI
Energy + PI + ADP= ATP and creatine and energy.
• Creatine kinase reaction to maintain the concentration of ATP
Increased non-oxidative metabolism: During exercise increases in muscle
temperature does what?
Increase muscle glycogenolysis, glycolysis and high-energy phosphate (ATP and phosphocreatine) degradation during exercise.
why watch out for warm-up intensity?
Muscle temperature:
3-5 min moderate intensity rapidly increases muscle temperature (~2°C), reaching equilibrium after ~10-20 min.
Workloads above ~60% VO2max shown to decrease PCR and impair short term performance.
Exercise Priming (non-temp)
Elevation of Baseline Oxygen Consumption
By elevating baseline VO2
through warm-up, less of
the initial work will be completed anaerobically
This should increase time to exhaustion and improve
performance in more prolonged tasks that require a significant anaerobic contribution.
Elevated Baseline O2 on performance
• Short Term ✖
• Intermediate ✓
• Long Term ✓
Improved oxygen kinetics
2 x 6 min bouts of ‘heavy-domain’ exercise with 20 min passive recovery
Non-temp. related
Possible uses in less complex, closed loop tasks like cycling, running extended mid-long distances
summary: muscle temperature
3-5 min moderate intensity rapidly increases muscle temperature (~2°C), reaching equilibrium after ~10-20 min. This can:
Enhance power output, particularly at higher velocities
Increase compliance of muscle-tendon junctions
Enhance neural activation patterns
Enhance anaerobic energy supply
summary: Stretching
Static should < 60 s to ensure no performance decrement but, generally, dynamic stretching is preferable as part of RAMP
summary: Exercise Priming
Exercise Priming
Not heat related per se
Not intense enough will not speed VO2 kinetics (should be ‘heavy’)
Too intense - decrease high energy phosphate stores, glycogen stores and accumulation of metabolic products (no use later in race). Breaks ↑ and intensity ↓
