Warm Up

Question 1

why do we warm up

Answer 1

prepare body for more intense PA by increasing blood flow and muscle temperature
may also
- reduce risk of injury
- psychologically prepare people for activity

Question 2

what is the best warm up percentage of VO2 max for peak performance

Answer 2

60%

Question 3

physiologically, what does warming the muscles up do

Answer 3

increases:

• muscle metabolism
• muscle fiber performance
• muscle fiber conduction velocity
• release of oxygen
• speed of metabolic reactions

decreased joint/CT and skeletal muscle viscosity and resistance

Question 4

what is a general warm up and how is it structured

Answer 4

a whole body increase in temperature

pick a modality and perform for 2-10 minutes starting at low intensity and progressing to moderate intensity

bulk of warm up is completed at 50% target intensity

longer/ more intense session = longer warm up

Question 5

when is a specific warm up used

Answer 5

for resistance training and higher intensity sessions

Question 6

how do you structure a specific warm up

Answer 6

choose 4-6 sport/activities and perform over 2-10 minutes

for RT, include 1-2 sets of principle multi joint exercise at a lighter load

Question 7

examples of specific warm up drills

Answer 7

hip openers, walking lunges, single leg biking, high knees and butt kick, shoulder movements

Question 8

what is a cool down

Answer 8

gradual decrease in intensity of exercise over a 2-10 minutes period

Question 9

what is a cool down for

Answer 9

bring HR and BP back to pre exercise levels

Question 10

what follows a cool down

Answer 10

static stretching

Question 11

when is a cool down longer

Answer 11

for longer and higher intensity sessions