Warm Up

Question 1

What aerobic changes occur from a warmup that are believed to aid performance?

Answer 1

• increased HR and SV, thus increased Q
• increased muscle blood flow (due to vasodilation resulting from NO, K and H+), thus greater O2 delivery and extraction.
• Increased acidity/ decreased pH reduces Hb affinity for O2, thus greater O2 unloading.
• increased temp = rightwards shift in pO2-Hb dissociation curve.

Question 2

What anaerobic/ contractile changes occur from warmup?

Answer 2

• decreased muscle/joint resistance
• increased nerve conduction velocity
• increased cross-bridge cycling
• faster metabolic reactions (Q10 effect…for every 10°C increase, metabolic function x2)
• increased SNS activity (increased adrenaline/noradrenaline = increased glycogenolysis)
• increased temp = less curved torque-velocity relationship

Question 3

What did Hough et al 2009, conclude regarding dynamic vs. static stretching?

Answer 3

static = reduction in power
dynamic = increased power

Question 4

How can reducing the loss in temperature after warm up help facilitate performance?

Answer 4

Faulkner et al found that wearing insulated trousers or heated trousers maintained power performance 30 mins after warmup
heated>insulated>none

Question 5

What did Baiey et al conclude regarding intensity of warm up and rest?

Answer 5

High intensity warm up with 3, 9 or 20 mins recovery. 3min recovery hindered performance whereas 9 and 20 mins improved performance.

Concluded that a lactate of 3mmol was optimal (as proxy for other metabolites) for improved performance resulting from vasodilation and Hb affinity etc.

Question 6

What does the acronym RAMP stand for?

Answer 6

Raise, Activate & Mobilise and Potentiate