warming up and cooling down

Question 1

components of a general warm up

Answer 1

joint mobilisation
pulse raising
preparation stretches
re-warming (if required)

Question 2

joint mobility

Answer 2

aim for 15-20 reps
to improve synovial fluid
egs = heel-to-toe, squats, hip circles, side bends, shrugs, elbow circles, arm curls, neck rotations

Question 3

pulse raising

Answer 3

4-7 minutes
4-5 on RPE scale (rate of perceived exertion)
gradually increase in intensity
aerobic component either free body or cardiovascular machines
machines like the stair climber are not suited because they result in sharp spike in heart rate
in cases where joint mobilisation exercises are needed, you can combine these with pulse raising section. many of the joint mobilisation exercises can be integrated with pulse raising ones eg marching, walking stepping
upper body mobilisation exercises work well with lower body cardiovascular machines like bike and treadmill - can mobilise upper body joints early in the pulse raiser

Question 4

high priority muscles to stretch

Answer 4

quads
hamstrings
gastrocnemius
pectorals
trapezius

Question 5

moderate priority muscles to stretch

Answer 5

tricep 
latissimus dorsi
soleus
adductors
abductors
erect

Question 6

components of cooling down

Answer 6

pulse-lowering

flexibility

Question 7

flexibility training

Answer 7

maintenance stretches

developmental stretches

Question 8

developmental stretches

Answer 8

1. slow and moderate stretch using a quality stretch technique
2. the second phase involves slow increasing the range of motion until the tension presents again - hold for 15 secs more

Question 9

two different approaches to the warm up

Answer 9

specific warm up

general warm up

Question 10

specific warm up

Answer 10

considers the activities, intensities, muscle groups and movement patterns of the exercises being performed in the main body of the session and seeks to replicate these in order to better prime the body for vigorous versions of these activities.
common fitness based example would be performing light repetitions of exercises for a heavy resistance training.

Question 11

general warm up

Answer 11

non specific warm up
contains selection of basic activities that targets all the body’s major joints and muscle groups such as jogging or cycling
a range of activities that reduces the thickness of fluids within the joints, increase the heart rate, blood flow, body temperature and muscle elasticity

Question 12

preparation stretches

Answer 12

performed in the warm up with the goal of increasing the inelasticity and pliability of the muscles that will be most overloaded during the main body of the workout.
static stretches often result in a lowering of body temperature following the pulse raiser, or no increase in body temp when performed without any pulse raising.

Question 13

if stretches are to be performed in the warm-up phase they should be performed

Answer 13

from a standing position to maintain an elevated body temperature
using static or dynamic stretches as appropriate to client and the contents of the main session
with active or passive stretches as appropriate to the client - passive stretches are generally more suited to novice exercisers
holding static stretches for approximately 10 seconds, or performing 10-15 reps with dynamic stretches

Question 14

high priority muscles to stretch

Answer 14

quadriceps
hamstrings
gastrocnemius 
pectorals 
trapezius

Question 15

moderate priority muscles to stretch

Answer 15

tricep 
latissimus dorsi
soleus
adductors
abductors
erector spinae 
rectus abdominis

Question 16

re-warmer

Answer 16

may not be necessary depending on session structure and contents
re-warms the body and stimulate the heart, lungs and circulation in preparation for the main body of exercise.
typically only necessary when long periods of static stretches have been performed in the warm up and the effects of the pulse raiser have been reverse or lost
typically lasts 2-3 mins
environment and temperature also affect the need for rewarming
common activities = cardiovascular exercises, free-body exercises, aerobic choreography and light resistance training exercises, including callisthenics

Question 17

cooling down

Answer 17

normally performed end of workout to reverse the effects of the main body of session, kickstart recovery process and return body to safe pre-exercise
specific structure of a cool down would largely depend on the contents and structure of main session
normally involves activities similar to those performed in the main body of the session, but instead intensity is gradually decreased
normally consists of 2 components:
- pulse-lowering
- flexibility

Question 18

pulse-lowering

Answer 18

seeks to reduce heart rate, blood pressure and blood flow whilst removing waste products.
the vascular system has time to constrict the arteries and veins that have dilated.
If at its peak the exercise were simply to be discontinued, large quantities of blood would accumulate in the lower body because of pumping effect of muscles in lower body, increasing risk of dizziness and fainting = ‘blood pooling’.
if only cardio performed there should have been a natural pulse-lowering period so this step is not needed.
resistance training - short period of aerobic work may be required to raise body temp in preparation for stretching. this may resemble more of a re-warmer than pulse-lowering

Question 19

maintenance stretches

Answer 19

normally used with muscles and groups that already possess a healthy range of motion.
aim is to return muscle to its pre exercise length.
normally held for about 15 seconds