warm ups & cool downs Flashcards
why are warm ups so important?
they help prepare the body for exercise & should always be carried out before any training session
what is the first stage of a warm up?
pulse raisers
increasing heart rate by gentle cardiovascular exercise
e.g. jogging
what is the second stage of a warm up?
stretching/flexibility exercises
especially with joints and muscles that will be most active during training
what are the types of stretching?
1) static stretching
2) active stretching
3) passive stretching
4) ballistic stretching
what is static stretching?
stretching whilst not moving
can be active or passive
what is active stretching?
performer works on one joint - pushing it beyond point of resistance
lengthens the muscle and connective tissue around it
what is passive stretching?
when a stretch occurs with the help of an external force e.g. a partner/gravity/wall
what is ballistic stretching?
involves performing a stretch with a swinging or bouncing movement to push a body part even further
should only be performed by an individual who is extremely flexible e.g. dancer/gymnast
what is the third stage of a warm up?
sport specific movements
e.g. dribbling a hockey ball
physiological effects of a warm up:
1) reduces chances of injury by increasing elasticity of muscle tissue
2) release of adrenaline will increase hr and dilate capillaries = more oxygen delivered to skeletal muscles
3) muscle temperature increase enables oxygen to dissociate easier from haemoglobin & allows increase in enzyme activity = energy readily available through better chemical reactions
4) increase in speed of nerve impulse conduction = decreased reaction time
5) efficient movement at joints through inc. production of synovial fluid
6) rehearsal of movement = performer practising same skills they use in sport
7) mental rehearsal/stress & anxiety reduction/psychological preparation
8) supplies adequate blood flow to heart to inc. efficiency
what is a cool down?
light exercise at the end of training/performance to keep heart rate elevated
why does heart rate need to be elevated after exercise?
allows oxygen to be flushed through the muscles - removing and oxidising any remaining lactic acid
what happens with too much lactic acid in the body?
performance will deteriorate
what does light exercise help keep working?
allows the skeletal muscle pump to keep working - maintaining venous return & preventing blood pooling in veins
what does blood pooling do?
it can lead to fainting/dizziness/potential loss of consciousness
