Warming Up/Cooling Down and Stretching Flashcards
What is the definition of flexibility?
Moving a joint to it’s fullest range of movement
What are the 4 types of stretching?
Ballistic, PNF, Active & Passive
What is Active Stretching?
Holding a stretch position by contraction of your own agonistic muscles.
What is Passive Stretching?
Stretch position being held by something other than the agonistic muscles.
What is PNF stretching?
Stretching to the limit of range and then isometrically contracting the stretched muscle.
What is Ballistic Stretching?
Using movement to ‘bounce’ in and out of a stretch position.
What are the benefits of improved flexibility?
- Increased range of movement, reducing the risk of injury
- Aesthetic positions can be held in dance and gymnastics etc.
- Can reach the ball e.g. in netball
- Can apply more power
What are the 4 elements of a warm up?
- Pulse raiser
- Stretching and Mobility
- Specific Skill Work
- Psychological preparation - mental rehearsal
Describe the pulse raising element of the warm up.
Should cause sweating but not fatigue.
Will increase body temperature, allowing blood to flow freely and also speeds up neurological impulses.
Describe the stretching element of the warm up.
PNF, Ballistic, Active & Passive
Gradually increasing in intensity to match pace
Allows connective tissue to safley become stretched to prepare for the stress of exercise
What are the physiological benefits of a warm up?
- Release of adrenalin increases heart rate
- This increases cardiac output and breating rate
- Increased venous return initiates Starlings Law
- Initiates the skeletal muscle pump
- More blood is directed to the working muscles through Vascualr Shunt
- Reduce O2 defecit during exercise
- Increase in body temperature causes quicker oxygen-haemoglobin dissasociation
- Increased body temp speeds up conduction of nerve impulses causing quicker contractions.
- Blood viscosity reduces meaning blood flows better
- Greater flexibility of the muscle fibres and connective tissue allowing more forceful contractions
- Efficient movement at joints occur through an increased production of synovial fluid during the warm up
What are the psychological benefits of a warm up?
- Reduces anxiety
- Allows time for focus
- Time to talk through tactics
- Time to relax
- Allows time for mental rehearsal
What is a cool down?
A period of light continuous activity following exercise when the heart rate is still elevated.
What is the purpose of a cool down?
To keep capillaries dilated so oxygen can flush muscle tissue waste products out of the system.
Reduces recovery time and brings heart rate & temperature down gradually
Keeps the skeletal muscle pump working to prevent blood pooling in veins - preventing dizziness
Reduce the effects of DOMS
Levels of adrenalin reduce
