Warmup And Flexibility Flashcards
When is it really important to warm up
Before high intensity activities such as one rep maxes hundred meter dashes
What is a passive warm-up
Sauna hot shower or heat application
What is an active warm-up
Involves exercise and movement
What is a general warm up
A low intensity aerobic exercise for 5 to 10 minutes such as jogging or cycling maybe figure eights
What is specific warm-up
Dynamic or static movements that mimics the sport or activity that usually lasts 5 to 15 minutes so far vertical jump we would jump a couple times.did basketball we could do the three-man weave
What is the order of warm-ups
General first then specific
What is post activation potentiation
We prime the central nervous system with warm up because the motor units stay actuated for a couple minutes following near Max contraction for example with the vertical jump we want to try really hard for one or two times before doing the actual test
What sport do you want prolonged vigorous static stretching
Ones that require great ranges of motion such as gymnastics dance and martial arts
What sports have been found to reduce performance from vigorous static stretching
Sprinting and jumping probably because we decrease the stiffness of muscle tendon unit and we decreased the neural drive
What are the three types of flexibility
Static dynamic and ballistic
What is static stretching
The final position of range of motion is held for a period of time such as a sit and reach for hamstring stretch
What is dynamic stretching
Range of motion during movement such as leg swings during running. Or skipping
What is the purpose of a warm-up
For performance and safety stretching prevent injuries
What is the definition of flexibility
The measure of joint range of motion
Why is flexibility important
To maintain appropriate posture to increase and decrease the risk of injury
What is ballistic flexibility
Range of motion obtained during explosive or bouncing type movement
What is active stretching
The person provides the stretch for themselves such as sit and reach
What is passive stretching
Your partner or device provides a structure for them such as someone stretching out your hamstrings
What is static stretching
Holding the final position it is very effective for increasing range of motion and most productive when performed after exercise or activity
What is dynamic stretching
Actively moving a joint range of motion without any relaxation or holding a position as a Can aid in warming up several muscle groups at one time and ballistic stretching is a type of dynamic stretching out that involves the bouncing
What is proprioceptive neuromuscular facilitation
Combination of Concentrix eccentric and isometric muscle actions as well as passive stretching and example would be someone stretches your hamstrings you push against them and then you relax and let them push against you
Why is a cool down important
It returns the body to homeostasis which is good for failure vascular damage and to remove metabolic waste products. Cooldown is defined as it just me. Between the sensation of activity and rest
