Warm Up and Cool Down

Question 1

Why should a warm up be done?

Answer 1

It helps prepare the body for exercise and should always be carried out before the start of any training session

Question 2

What are the three stages of a warm up in order?

Answer 2

. Cardiovascular exercise
. Stretching/flexibility
. Movement patterns

Question 3

What does the cardiovascular exercise stage do?

Answer 3

It gradually increases HR. It can take various forms depending on main activity

Question 4

How long does the cardiovascular exercise stage usually take?

Answer 4

10-15 minutes

Question 5

What else can occur during the cardiovascular exercise stage?

Answer 5

Psychological preparation may take place.

Question 6

In the Stretching phase what are the two types of stretching?

Answer 6

Static and Ballistic stretching

Question 7

What is static stretching?

Answer 7

When the muscle is held in a stationary position for 30 seconds or more

Question 8

What are the two types of static stretching?

Answer 8

Active and passive

Question 9

What is active static stretching?

Answer 9

Working on one joint and pushing it beyond its point of resistance and lengthening muscles and connective tissue surrounding it

Question 10

What is passive stretching?

Answer 10

Stretch occurs with help of an external force such as a wall, partner or gravity

Question 11

What is ballistic stretching?

Answer 11

Performing a stretch when swinging or bouncing movements to push a body even further

Question 12

What is important about ballistic stretching?

Answer 12

It should only be performed by extremely flexible performers. It should be started slowly and is sports specific. It should be balanced between agonists and antagonists

Question 13

How long should a static stretch be held for?

Answer 13

Approximately 30 seconds

Question 14

What are the physiological benefits of a warm up?

Answer 14

. It reduces the risk of injury by increasing the elasticity of muscle tissues
. Release of adrenaline increase HR + dilate capillaries which allows more O2 to be delivered to skeletal muscles
. Increase in speed of nerve impulse conduction allows us to be more alert which improves reaction time
. Allows efficient movement of joints through an increased production of synovial fluid
. Allows for rehearsal of movement so performer practices the same skills they use in their activity

Question 15

When does a cool down take place?

Answer 15

At the end of exercise

Question 16

Why is a cool down performed?

Answer 16

It keeps HR elevated, blood flow is kept high which allows O2 to be flushed through muscles, it removes and oxidises any lactic acid. It also allows skeletal muscles to keep working and maintaining venous return and prevents blood pooling in veins

Question 17

What can blood pooling cause?

Answer 17

Dizziness and occasionally a loss of consciousness

Question 18

What follows after the cool down phase?

Answer 18

Light stretching

Question 19

How long should the light stretching after the cool down phase be held for?

Answer 19

30-35 seconds

Question 20

What is DOMS?

Answer 20

Delayed Onset of Muscle Soreness

Question 21

What are the characteristics of DOMS?

Answer 21

Tender and painful muscles

Question 22

How does DOMS occur?

Answer 22

It may occur from structural damage to muscle fibres and connective tissue surrounding fibres. Usually occur following excessive eccentric contractions when muscle fibres are under a lot of strain

Question 23

What form of training does DOMS usually occur in?

Answer 23

Weight training

Question 24

What are the physiological effects and benefits of a cool down

Answer 24

. Keeps skeletal muscle pump working
. Maintains venous return
. Prevents blood pooling in veins
. Limits effects of DOMS
. Removes lactic acid
. Reduces HR and body temperature