Warm up and cool down Flashcards
What are the three stages of a warm up?
Cardiovascular exercise phase, stretching phase, skill specific phase
Cardiovascular exercise phase
Cardiovascular warm up to raise HR, usually takes between 10-15 minutes
Stretching phase
Loosening the muscles and includes static and ballistic stretching
Static stretching
While not moving - active or passive
Active static stretching
Performer working on one joint, pushing beyond point of resistance to lengthen muscle and surrounding connective tissue
Passive static stretching
Stretch occurs with the help of an external force, such as a partner, other body part, gravity or a wall
Ballistic stretching
Performing a stretch when swinging or bouncing movements to push the body even further. Should start slowly, be sport specific and balance agonists & antagonists
Skill specific phase
The final phase of a warm up to practice the skills of the activity, such as; sprint starts, practice hammer throws etc.
Physiological benefits of a warm up
- reduces possible chance of an injury
- increase HR and dilate capillaries
- makes energy more readily available
- more alert / improved reaction time
- efficient movement of joints
- facilitates mental rehearsal / preparation
- supplies adequate blood flow to the heart
Cool down phases
At the end of exercise and consists of light exercise to maintain elevated heart rate. this allows blood flow through the muscles which removes any lactic acid. Usually followed by some light stretching (30-35 secs).
Delayed onset muscle soreness (DOMS)
Cool down limits the effect of DOMS, which is characterized by tender and painful muscles experienced 24-48 hours after exercise. It may occur due to structural muscle fibre damage.
Physiological benefits of a cool down
- keeps the skeletal muscle pump working
- maintains venous return
- prevents blood pooling in the veins
- limits the effect of DOMS
- removes any lactic acid
- reduces heart rate and body temperature
