Week 5 Key Readings

Question 1

What are the effects of PAP ?

Answer 1

• Enhanced central output to motor neurons.
• Increased reflex electrical activity in the spinal cord
• Phosphorylation of myosin regulatory light chains
• May also increase the concentration of sarcoplasmic Ca2+, which, in turn, can increase actin–myosin cross-bridge cycling.

Question 2

What are the metabolic reactions that become elevated as a result of a warm up ?

Answer 2

Anaerobically there is an increased glycogen breakdown because of the increased muscle temperature, and such, glycolysis, glycogenolysis and ATP/PC re-synthesis is up regulated, enhancing short and intermediate performance.

There is also an up-regulation of the oxidative enzymes, meaning that once O2 is delivered to the muscles the mitochondria can process this faster meaning that precious Glycogen stores are not utilised as early on, so anaerobic metabolism can be saved and used when needed.

Question 3

What are the temperature related effects of a warm up?

Answer 3

• Deceased muscle and joint resistance (Viscous resistance)
• Greater release of O2 from haemoglobin and myoglobin.
• Speeding of metabolic reactions
• Increased nerve conduction rate (Signal transmission speed)
• increased thermoregulatory strain.

Question 4

Runners warm up suggestions ?

Answer 4

Completion of at least one race-pace effort for middle-distance races and a set of at least five near-race-pace efforts for sprint races

Question 5

Warm up for long length performance ?

Answer 5

Moderate exercise to elevate VO2 with short recovery.

Suggestions are 60-70%VO2max, 5-10 mins, 5 mins recovery. (the same as intermediate) Specific exercises in warm up to simulate race.

Increase VO2 but don’t allow to return to baseline to relatively short recovery.

Question 6

How can warm up intensities change for elite vs non elite athletes during intermediate or long events ?

Answer 6

Elites can work up to 70%VO2max whereas non elites should work at a lower intensity, closer to 60% because their O2 uptake kinetics are not as good.

Question 7

How does a warm up reduce muscle stiffness?

Answer 7

Breaks the bonds between actin and myosin filaments.

Question 8

If an event is going to be performed immediately after the warm up is completed what intensity should it be.

Answer 8

Intensity should be 40-60% VO2max to ensure there is no fatigue going into performance.

Question 9

What is increased thermo-regulatory strain ?

Answer 9

This is the effect temperature has upon the body in its systems.

Where heat is beneficial for metabolic rate and mobility ect it does also partly fill some of the heat storage capacity. As such exercise caused strain on the body as it needs to remove the excess heat that is cannot store, which if cannot be done, can limit performance..

Question 10

What can passive heating be used for in short events?

Answer 10

Heating between rounds or lifts.

Question 11

Game sports warm up strategies ?

Answer 11

Inclusion of Small sided games in a pre-match warm-up strategy for sports such as football and rugby may enhance subsequent performance but only if the duration of the warm-up strategy is ≤16 min. The pre-match warm-up should also be completed as close to match start as possible, with passive heat maintenance strategies considered if the transition duration exceeds 10 min.

Question 12

For short term performance what %VO2max has an inverse relationship ?

Answer 12

Above 60% VO2max. This is because it depletes High energy phosphate concentrations.

Question 13

Non temperature related effects of warm up?

Answer 13

• Increased muscle blood flow
• Elevation of baseline VO2
• PAP
• Psychological effects

Question 14

What metabolic and cellular changes occur in response to warm up ?

Answer 14

• Reduced O2 tension
• Increased potassium concentration
• Increased H+ ions
• Improved muscle perfusion

Top 3 cause vaso-dilation and H+ also enhanced O2 dissociation curve via 02 unloading ability.

Question 15

Which people have a greater PAP response and how is done ?

Answer 15

Type II dominant people.

• Done via exercise at 60-84% 1RM if lifting.
• PAP kicks in after 5 mins but 7-10 is optimal

Question 16

Why is passive heating useful ?

Answer 16

It can allow the muscle to reach the temperature needed for optimal performance without depleting energy substrates

Can be done via hot showers, sauna and eating pads.

Question 17

Passive heating for long performance ?

Answer 17

Passive heating does not improve long term performance because of the decreased heat storage capacity/ thermoregualtory mechanisms leading to early accumulation of metabolites.

Question 18

What is PAP ?

Answer 18

Post activation potentiation

Post activation potentiation is the transient increase in muscle contractile performance following previous ‘conditioning’ contractile activity.

Question 19

If there is a longer recovery between the end of a warm up and an event what can be done ?

Answer 19

In short events heat then do a few PAP exercises and in longer events work at a higher intensity during the arm up and then place on heated layers

Question 20

What can passive heating be used for in intermediate performance ?

Answer 20

Prior to competitions to enhance muscle temp allowing greater oxidative changes, muscle viscosity and performance.

Question 21

Which fibre type is most benefited by changes in temperature ?

Answer 21

Neither.

Both fibre types gain equally when exercise is performed at their specific speed. So type I benefit at low speed and type II at high speeds.

Question 22

Swimming warm up suggestions ?

Answer 22

Complete between ~500 and 1200m and include at least one set of short-duration race-pace efforts towards the end of their pool warm-up. Swimmers could also incorporate dry-land activities or even passive heat maintenance devices, such as heated athletic garments (as have been trialled in cycling studies) to maintain an elevated body temperature during lengthy transition phases.

Question 23

What are some force related benefits of increasing muscle temp passively ?

Answer 23

Dynamic force can be increased which is best suited for short duration achieves rapid joint angles and such, weightlifting, sprinting.

However, this effect works less whole-body and more specifically on isolated muscles.

Question 24

Is there a specific intensity warm ups have to be completed at to ensure that they will enhance performance for short term events ?

Answer 24

Yes, warm ups need to be of a moderate intensity that will elicit a temperature and effect but also a mobilising and PAP effect.

If they are too easy there is not as much of an affect on performance and if they are too intense then this fatigues the athletes, limiting performance.

Suggestions are 40-60%VO2max, 5-10mins, 5-15 min recovery.

Need time to allow ATP/PC system

Question 25

What is the warm-up specification for intermediate length performance?

Answer 25

Suggestions are 60-70%VO2max, 5-10mins. 5 mins recovery. Specific exercises in warm up to simulate race.

Increase VO2 but dont allow to return to baseline so relatively short recovery.

Exercise need to be of a moderate intensity to ensure that the VO2 is elevated but unlike short performance the recovery period does not need to be as long and their is no PAP activation required. However, they still need to be sufficiently recovered.