Warm ups and cool downs

Question 1

What is a warm up?

Answer 1

> Physical activity completed before training or performance
(intensity and duration depends on demands of the sport)

Question 2

What are the three components of a warm up?

Answer 2

1) Pulse raiser
2) Stretching (static and dynamic)
3) Sport specific skill element

Question 3

What is a pulse raiser?

Answer 3

> Aerobic exercise to gradually increase HR +BP
Running, jogging, cycling

Question 4

What is stretching?

Answer 4

> Mobilising joints
Stretching muscles

Question 5

What is the sport specific skill element?

Answer 5

> Increase kinesthetics
Mental preparation

Question 6

What are the benefits of a warm up to the muscular system?

Answer 6

1) Reduced risk of injury —due to increased blood flow and O2 supply

2) Greater strength of contractions — due to increased elasticity of muscle fibres and coordination of antagonistic pairs

3) Faster speed of contractions — due to increased speed of nerve transmissions and enzyme activity (warmer)

4) Faster relaxation of muscles — due to increased muscle temperature

5) Prepares tendons for improved stability and contractile of muscles

Question 7

What are the benefits of a warm up to the skeletal system?

Answer 7

1) Skeletal flexibility improves range of movement at the joints

2) Increased production of synovial fluid from articular cartilage — providing O2 and nutrients ad reducing friction between bones

Question 8

What is a cool down?

Answer 8

> Physical activity completed after training or performance (to gradually return the body to resting rates)

Question 9

What are the components of a cool down?

Answer 9

1) Jogging/walking (low intensity)
2) Stretching
3) Relaxation

Question 10

What are the benefits of a cool down?

Answer 10

1) Aids removal of lactic acids — reducing DOMS

2) Brings HR + BP gradually down to resting rates

3) Aids removal of CO2 and waste products

4) Prevents dizziness and fainting