Warm up and Cool down

Question 1

What should a training or exercise session consist of?

Answer 1

A warm up, the main activity and a cool down

All performers should prepare well for exercise. A thorough warm up is vital to prepare the mind and body

Question 2

List 4 reasons for a warm up

Answer 2

1) Injury prevention adn increased ROM
2) Increase core temperature
3) Prepares the mind mentally
4) Gradually increases heart rate

Question 3

What is stage 1 of the warm up?

Answer 3

A pulse raiser like gentle jogging, running, and sprinting

Question 4

What is stage 2 of the warm up?

Answer 4

A number pf dynamic stretches to stretch the major joints and muscles of the body

Question 5

What is stage 3 of the warm up?

Answer 5

Exercise specific drills to the event being completed

Question 6

What is stage 4 of the warm up?

Answer 6

Mental preparation to prepare your mind for the event about to come

Listening to coach, captain, etc

Question 7

What is the purpose of a cooldown?

Answer 7

1) It allows the body to recover - stretching helps prevent joints and muscles becoming stiff and sore.
2) Prevents DOMS - A cooldown stops the delayed onset of muscle soreness felt after exercise
3) Removes lactic acid / CO2 / waste products - Continuing gentle movement reduces the build up of lactic acid

Question 8

What is stage 1 of the cooldown?

Answer 8

Gentle aerobic work like jogging, etc to maintain elevated breathing and heart rate

A cool down is the final part of any session. It allows the body to slowly return back to normal

Question 9

What is stage 2 of the cooldown?

Answer 9

Gradual reduction in intensity

Question 10

What is stage 3 of the cooldown?

Answer 10

Gentle static stretching exercises of all the major joints and muscles in the body

Question 11

What is technically stage 5 of the warm up?

Answer 11

Increasing oxygen to the working muscles

Stages 1-3 do this