warming up and cooling down Flashcards
components of a general warm up
joint mobilisation
pulse raising
preparation stretches
re-warming (if required)
joint mobility
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
pulse raising
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
high priority muscles to stretch
quads hamstrings gastrocnemius pectorals trapezius
moderate priority muscles to stretch
tricep latissimus dorsi soleus adductors abductors erect
components of cooling down
pulse-lowering
flexibility
flexibility training
maintenance stretches
developmental stretches
developmental stretches
- slow and moderate stretch using a quality stretch technique
- the second phase involves slow increasing the range of motion until the tension presents again - hold for 15 secs more
two different approaches to the warm up
specific warm up
general warm up
specific warm up
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.
general warm up
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
preparation stretches
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.
if stretches are to be performed in the warm-up phase they should be performed
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
high priority muscles to stretch
quadriceps hamstrings gastrocnemius pectorals trapezius
moderate priority muscles to stretch
tricep latissimus dorsi soleus adductors abductors erector spinae rectus abdominis
re-warmer
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
cooling down
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
pulse-lowering
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
maintenance stretches
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
