Week 12

Question 1

Why warm up??

Answer 1

• increase muscle temp to increase performance and decrease injury risk
• mental preparation for upcoming activity

Question 2

(EXAM): 15 min warm up typically increases muscle temperature ___ deg C

Answer 2

2-4

Question 3

(EXAM): Muscular power increase ____% per 1 deg C increase in temp

Answer 3

4-10%

Question 4

(EXAM): Muscular power increases with temperature increase, underlying mechanisms?

Answer 4

• attached myosin heads generate more torque
• Elevated rates of ATP hydrolysis
• Increased muscle contractile function independent of changes in central motor output

Question 5

(EXAM): What happens with temperature decrease post warm up?

Answer 5

It decreases immediately post-exercise in an exponential fashion (although can be rapidly raised again with a 1-2 min re warm up)

Question 6

What do you put in the warm up for injury prevention?

Answer 6

Focussed exercises for typical injuries for that sport (football–> hamstring)

Question 7

Are we prematurely fatiguing the muscle (e.g. hamstring), and making it MORE susceptible to injury?

Answer 7

There is a reduced torque throughout ROM, BUT

Study of Nortic exercises found reducing torque by fatiguing didn’t decrease sprint speed (actually improved it)

Question 8

When you prescribe Nortics…

Answer 8

• increased fascicle length
• decreased injury rate
• i.e. Shorter fascicle lengths and lower eccentric hamstring strength = increase injury rate

Question 9

Players who did hamstring Nordics before training demonstrated….

Answer 9

Better gains in end range of motion eccentric torque and increased biceps femoris fascicle length

Question 10

Players who did hamstring Nordics after training demonstrated….

Answer 10

Similar gains in maximal torque, but no range of motion specific change (or strength gain), and better hypertrophic gains (but no architectural shift)

Question 11

When is the best time to do nortics ?

Answer 11

Before session (but another time is still better than none)

Question 12

What is something to be careful about with nortics?

Answer 12

It is fatiguing, ensure to progress repetitions and monitor wellbeing of learners

Question 13

Do warm ups work? (EXAM)

Answer 13

• Yes - when they include injury prevention
• Reductions in incidence of the most common injuries in a given sport (e.g. ACL, hamstring) when the warm up includes the specific exercises related to prevention

Question 14

Injury incidence is not reducing, however, when the warm up includes sport specific exercise for prevention what happens???

Answer 14

Reduces incidence of that injury (NOT severity, exam Q)

Question 15

How do you increase implementation of warm ups in sport? Off season:

Answer 15

Conditioning and exercise introductions - nothing new in season

Question 16

How do you increase implementation of warm ups in sport? In season:

Answer 16

Meeting with coaches about warm up

Leadership group of team around composition of warm up