Warming up and cooling down Flashcards
What is a warm up?
Anything and everything that is done to prepare the body before physical exertion to improve performance and prevent injury
What is the benefit of heart rate increasing during a warm up?
The heart rate increases blood circulation which redistributes the oxygenated blood to the working muscles.
What happens to the synovial fluid during a warm up?
During a warm up, the synovial fluid in the joints becomes less viscous. This enables it become a better lubricant.
What two things allows the muscles elasticity to increase?
An increase in core temperature and increase in oxygenated blood to the muscles
What is the difference between being warm and warming up?
Being warm does not increase core temperature or improve the circulation of oxygenated blood to the muscles. This means that although you may be warm in temperature, your body is not suitably adapted for exercise.
What are the five areas of a warm up?
Pulse raising, mobilisation, stretching, preparing the mind, dance specific activity.
What happens to the body during pulse raising activity in a warm up? What does it achieve?
More oxygen is able to be delivered to the muscles for energy production by the breakdown of ATP.
Give some examples of pulse raising exercises.
Gentle jogging, marching, skipping or other rhythmical activity.
Define what pulse raising activity is.
Continuous aerobic activity that increases intensity.
Define what mobilisation is.
When the joints are taken through their full range of movement.
What happens to the body during mobilisation in a warm up? What does this achieve?
There is a greater awareness of joint and muscle movements due to improved transmission of feedback messages along the sensory nerves. Synovial fluid becomes less viscous enables full range of movements in the joints.
Give some examples of mobilisation exercises.
Knee bends, arm swings, trunk rotations and hip circles.
What happens to the body during stretching in a warm up? What does this achieve?
An increase in flexibility through stretching may reduce the risk of musculo-tendinous injuries.
Give some examples of stretching exercises to be performed in a warm up.
Gently rolling down to the floor, leg swings and lunges.
What happens to the body during the phase of preparing the mind in a warm up?
The mind has time to focus meaning that the dancer can concentrate on the exercises to follow, and if less distracted there is less chance of getting an injury.
