Chapter 5 - warm up / cool down Flashcards
(43 cards)
The 5 benefits of a warm up
- Gradually increase body and muscle temperature
- Increased blood and oxygen supply
- Increased flexibility generally or in specific muscle groups
- Increased excitement levels
- Increased proprioception
The 4 benefits of a cool down
- Return heart rate, blood pressure and breathing back to normal
- Restoration of range of motion and flexibility
- Removal of waste products from muscle tissue
- Reduction of exercise induced muscle spasms
Preferred timing and duration of warm up and cool downs
Generally 10-15 minutes
Considerations when designing and conducting a warm up
The intensity, type of athletes / competitors, areas of the body to cover, weather, time, holding times, repetitions
Component 1 - A low intensity rhythmic activity
To increase body temp and heart rate, involves jogging, skipping, cycling. Should last no longer than 5 mins.
Static stretching
Held in a challenging position for 10-30 secs and repeated 2-3 times.
Sport Specific
A game or activity related task where athletes perform movements to be used during the competition.
Active cool down
Involves lowering the intensity of movements completed as part of the activity or session. E.g. evolving a slow jog to a walk.
Passive cool down
Is the stretching component of a cool down, assists in preventing muscle soreness and tightness. May involve static, dynamic, PNF (dynamic stretching should be performed at a lower intensity).
Ice baths / cold water immersion
Can be performed standing in the water at the beach and exposing body to extreme cold after exercise. Benefits are: helps prevent muscle soreness from small muscle fibre tears (micro trauma), remove waste products, reduce inflammation and swelling, restore body temp. If not done correctly, serious risks could be : pain, breathing difficulties, hypothermia, shock. Ice baths should be 12-15 degrees and should not sit in ice bath for more than 20 mins.
Hot and cold showers ( contrast therapy )
Requires athletes to shower using hot water for 2 mins and then cold for 30 secs. Should be repeated 3-4 times. Benefits are: when you shower using hot water, blood pumps around your body more quickly and opens blood vessels (vasodilation) allowing oxygen and nutrients to circulate the body. Then when the cold hits the blood vessels constrict (vasoconstriction). This pumping action of vasodilation and vasoconstriction promotes recovery through reducing inflammation and muscle soreness, reducing DOMS and resulting in quicker recovery.
RE-fuelling and hydration
It is recommended that athletes consume 1 gram of carbs fo every 1 kilo of body weight to replenish glycogen stores as glycogen production is most rapid in the first 1-2 hours post exercise. It is also important to replenish water and electrolytes lost from the body through sweating. Should aim to consume 120- 150% of the amount lost. The electrolyse lost are mainly: Sodium, Chloride, Potassium,
Calcium and Magnesium.
Contraindications
Acute inflammation, infection, fracture, recent muscle injury, haematoma, torn ligament, joint swelling, heart condition, inability to bear weight through a limb, back soreness or strain, open wound.
Medical practitioners / GP
Suitable for most injuries and conditions as they have a working knowledge of all systems of the body. E.g. head injuries, dislocation.
Chiropractors
Treat conditions relating to the skeletal system (bones) including spinal and joint alignment and manipulation. E.g. postural problems as well as back, neck and joint pain.
Physiotherapists
Treat injuries and dysfunctions through prescription of movement exercises and techniques. They provide treatment for: Musculoskeletal conditions - sprains, strains, back and neck pain. Neurological conditions - recovery after a stroke to regain movement, spinal cord injuries etc.. Cardiothoracic and chronic respiratory conditions - asthma, emphysema, pneumonic and breathing difficulties.
Osteopaths
Are suitable for soft tissue and general musculoskeletal injuries including - muscles, ligaments and tendons. Also suitable for joint problems such as - instability, lack of mobility and flexibility issues.
Massage therapists
Use hand techniques to bring oxygen and nutrients to tissues throughout the body. They can assist in - reducing pain and muscle tightness, increasing flexibility and mobility, removal of waste products, stress relief, reduce muscle spasms and inflammation.
Rehabilitation therapists
Assist in restoring function or adapting to a new way of functioning after an injury, traumatic event or illness. Assist with both physical and psychological aspects of recovery through a series of exercises and treatment techniques.
Work Health and Safety
Instructors conducting the sessions are required by law to ensure the safety of themselves and others around then including spectators, athletes and participants. They can minimise harm through identifying contraindications that an athlete might have.
Confidentiality of participant information
No details of an individuals personal information or medical history should be shared with another person unless authorised by the participant themselves or their parent or guardian.
Code of ethics
The set of values or standards under which an organisation or employee works. They are moral principals that determine what is right and wrong.
Code of conduct
A set of rules or an organisational policy which all are expected to follow. It dictates correct behaviour and procedures for tasks.
Sports trainer regulations and guidelines
It is a sports trainers role and responsibility to make sure athletes and the sport or recreational activity is safe at all times. They must implement suitable injury prevention strategies. They are obligated to work only within their qualifications.
