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KIN 335 > Lecture 6 > Flashcards

Lecture 6 Flashcards

1
Q

The broad purpose of a warm up is to…

A

prepare the body for more intense work

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2
Q

Specifically you can expect a good warm up to do what 9 things?

A
  • slowly increase blood flow
  • lessen the risk of abnormal cardiac rhythm
  • improve O2 unloading from hemoglobin (Bohr effect)
  • increase the speed of metabolic reactions
  • increase O2 consumption
  • increased nerve conduction
  • increased body temperature
  • decrease joint stiffness/viscosity
  • feelings of well-being, preparedness
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3
Q

How can a warm up benefit you?

A
  • provides an opportunity to up regulate “incrementally”

- may enhance performance or ability

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4
Q

A warm up likely will not…

A

reduce risk of injury

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5
Q

2 key elements of a warm up:

A
  • elevate ventilation of O2 and muscle temperature

- minimize fatigue (effective warm up should not be fatiguing)

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6
Q

Bohr effect:

A
  • enhanced unloading of oxygen in metabolically active peripheral tissues
  • partial pressure of CO2 increased = reduced blood pH
  • hemoglobin passing through, improves oxygen delivery
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7
Q

Bohr effect occurs _____ to metabolic activity.

A

proportional

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8
Q

Warm up can be ____ or _____.

A
  • active

- passive

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9
Q

Most PA exercise programs involve a ____ warm up.

A

active

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10
Q

Active warm ups induce greater _____ ______ than passive.

A

metabolic changes

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11
Q

Active warm ups provide _____ ______ than passive because…

A
  • better performance

- they involve activating the whole body

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12
Q

Ex passive warm ups:

A
  • sauna
  • hot shower
  • immersion
  • heat application
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13
Q

General warm ups are ____ _____ and ____ ______.

A
  • low intensity

- non specific

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14
Q

Specific warm ups are specific to the:

A
  • muscle groups/fibres
  • energy system
  • type of exercise
  • component of fitness
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15
Q

_____ warm ups sometimes precede ____ warm ups.

A
  • general

- specific

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16
Q

Specific warm ups are individualized to the needs of the ______.

A

individual

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17
Q

Order of warm ups:

A
  • general
  • specific
  • PAP
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18
Q

Warm up type for aerobic:

A
  • general

- specific not necessary

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19
Q

Warm up type for resistance:

A
  • general
  • dynamic flexibility
  • light weight training sets
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20
Q

Warm up type for neuromuscular/flex:

A
  • general
  • specific
  • passive and active
  • static and dynamic
  • PAP
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21
Q

Warm up type for speed/agility:

A
  • general
  • specific
  • drills (low-high intensity)
  • PAP
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22
Q

Warm up type for sport:

A
  • general to specific
  • specificity principle (drills, practice, ROM etc.)
  • goal is to be ready
  • have a plan
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23
Q

Warm up duration:

A

5-20 minutes

24
Q

Warm up intensity:

A
  • 40-60% VO2 max

- either short break or immediate increase in intensity into main bout

25
Warm up should be related to intensity of ____ ____.
main bout
26
Warm up has to be less _____ than main bout.
intense
27
Warm up should have increased intensity for...
fitter individuals
28
Warm up should engage _____ muscle mass/ ______.
- large | - rhythmic
29
Issues with warm up:
- too intense - not enough recovery time before bout - cool down
30
PAP leads to improved _____ in most cases.
work
31
PAP leads to increased...
- sprint speed - jump power - muscle power in general
32
PAP is more likely beneficial to _____ _____ _____ individuals.
highly trained strength
33
Time frame to benefit from PAP:
- window 1: immediately after (1-3 min) if CCs are low | - window 2: 10-20 min after if CCs are high
34
Prolonged static stretching has most effect on loss of...
- jump - power - agility - speed
35
Static stretch affects _____ _____ (not dynamic).
musculotendinous compliance
36
Key elements in static stretching:
- light static stretch - active warm ups with light stretching good combo - only athletes with extreme ROM needs might intense static be required
37
Cool down = gradual decrease intensity of exercise over a ____ min period.
5-10 (20) min.
38
Warm up can be ____ or ____ or combination,
- general | - specific
39
Duration of cool down related to ...
level of fitness (low fitness, less duration)
40
Low fit individuals: cool down effects:
- reduce risk of cardiac complications (nervous system) - prevents venous pooling (allowing arteries to reset to smaller circumference) - enhanced heat dissipation - feelings of improved recovery
41
Cool down should be combined with _____ while the muscles are still ____ and relatively _____.
- stretching - warm - flexible
42
Training stimulus (TS) =
physiological stress
43
TS =
volume x intensity
44
Increasing both volume and intensity at the same time could be...
too much overload
45
Overload and progression is better determined by...
by TS not Volume or | Intensity individually
46
TS equation for strength/discontinuous exercise:
TS = reps x intensity
47
TS equation for aerobic/continuous exercise:
TS = duration x intensity
48
Psychobiological measures of training intensity =
RPE
49
Measures of Training Intensity can generally be categorized as either...
psychobiological or physiological
50
A psychobiological measure | refers to one which relates to...
emotional or psychological factors related to physiology
51
RPE for ______ ______.
particular moment
52
Session based RPE for..
global rating of the intensity of an entire training bout
53
Equation to use session based RPE to determine TS:
- 30 min after PA get session based RPE | - TS = (SBRPE) x duration (min)
54
Equation to use HR to determine TS:
TS = HR (average) x duration (min)
55
TRIMP:
- training impulse - measure of TS based on HR response to exercise and exercise duration - based on principle of HR reserve
56
HR reserve theory:
One of the problems with 220 – age (HR max) is | that it makes no allowances for individual differences in resting HR
57
TRIMP =
(HR ex - HR rest)/(HR max - HR rest) x duration

KIN 335 (16 decks)

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