Week 2 Flashcards
Purpose of a warm up
- Prepare the athlete physically and mentally for the task
- Physiological responses that potentially increase performance - Temperature related effects + non-temperature related effects (blood flow, o2 consumptions, postactivation potentiation)
Links to benefits of warms ups
- Muscle contraction and relazation
- enhanced neural function (rate of force development, speed and force of contraction, reaction time)
- Oxygen has less affinity for hemoglobin so increased CO2 exchange
- Increased muscle pliability
- vasodilation decreases viscosity of tissue and improves joint ROM
- coordination and proprioception
- psychological increases
Considerations in warm ups
- Number of athletes and space
- time and duration
- purpose
- weather and surface
- injuries/ fitness levels
- fun
Pre-warm up
- Inhibit overactive muscles
- 5-8 sites 30s per side
- foam roll/trigger point
- common areas related to posture
Raise
- Multi-directional movement
- increase HR, blood flow, muscle temp and respiration
- 3-5 min
Activate
- Similar to movements in sport
- 5 min (5 to 6 movements)
- Increase intensity
- dynamic vs ground
- maintain posture and ensure technique
- engage muscles
Mobilize
- Similar to movements in sport
- 5 min (5-6 movements)
- increasing intensity
- dynamic vs ground
- maintain posture and ensure technique
- move joint through full range of motion while keeping patterns close to movement used during game
Potentiate
- High intensity
- short duration (2x5-15s)
-2-3 drills
Why do we recover
- Normalizations of metabolic functions
- normalizations of homeostatic equilibrium
- Replenishment of energy resources
- reconstructive functions
Types of recovery
ACTIVE RECOVERY
- Includes an appropriate cool-down and flexibility program combined with adequate nutrition
PASSIVE RECOVERY
- Includes hydrotherapy and massage, both which provide a degree of psychological recovery
Long term recovery considerations
- Proper nutrition
- daily life balance
- sleep
- hydration
- social (alcohol and drugs)
Sleep
Most important recovery tool (8-10 hours per night)
- Allows for physical repair and growth
- improves performance
- try and keep consistent sleep and wake times
Effects of improper sleep
- Decreased reaction time: 10x slower
- Decreased performance: 10 and 40y sprint times slower
- decreased emotional stability, increased anxiety, fatigue and confustion
Torso Anatomy
Shoulder girdle to hips
- Local “deep” stabilizers (multifidus, pelvic floor, diaphragm, transversus abdominis)
- Global “superficial” stabilizers (external obliques, internal obliques, adductor brevis, adductor longus, adductor magnus)
- Global Movers (lats, glutes, thoracolumbar fascia)
Torso function
- Co-contraction to stiffen
- transmit and create force
- prevent movement
- thoracolumbar fascia joins glutes to opposite lat to allow force to move from ground through torso to extremities (power generated at hips and transmitted through body
