Warm up and cool downs

Question 1

What is the first stage of a warm up ?

Answer 1

• Cardiovascular system
• vascular shunt directs more blood to working muscles (through vasoconstriction and vasodilation)
• increase o2 to the working muscles
• increase hr = increase co

Question 2

What is second stage of a warm up ?

Answer 2

• stretching/flexibility
• static stretching (active + passive)
• ballistic
• active = working by yourself
• passive = help of an external force
• ballistic = swinging or bouncing, using momentum to force your limb past it’s usual range of movement

Question 3

What is the 3rd stage of a warm-up ?

Answer 3

• movement patterns
• e.g shooting drills, dribbling around cones

Question 4

What are the physiological effects of a warm up ?

Answer 4

• reduces injury
• increase of muscle elasticity
• adrenaline release
• increase of oxygen to muscles
• efficient movement of joints
• practice time
• mental rehearsal

Question 5

What is a cool-down and why do we do them ?

Answer 5

• end of exercise
• light exercise
• allows oxygen to be flushed through the muscles (removes lactate build-up)
• allows skeletal muscle pump to keep working
• prevents blood pooling
• reduces DOMS (delayed onset muscle soreness)
• DOMS occurs mainly during eccentric contractions