Flashcards in Warm Ups and Cool Downs Deck (23):
Name three psychological benefits of a warm up
- Increase motivation
- Improve concentration/focus
- Mental rehearsal
- Heighten or control arousal levels (e.g. 'get in the zone' or settle nerves)
What are the key parts of a warm up?
1. Pulse Raiser/Heart raiser
2. Mobility exercises
3. Dynamic movements
5. Skill rehearsal
Give an example of a suitable pulse raiser activity?
Give an example of two dynamic movements that can be used in a warm up for any sport?
1. Shuttle runs
2. Running in and out of cones
Give an example of a skill rehearsal that could be used for football, rugby or netball?
Football- dribbling football around cones
Rugby- practice tackling against tackle bag
Netball- passing in pairs
Name five physical benefits of a warm up?
-Prepares the body for physical activity
-Increase in heart rate
- Increase in blood flow and oxygen to the muscles
- Increase in body temperature
- Increase in flexibility of muscles and joints
-Increase in pliability of ligaments and tendons
-Increase in speed of muscle contraction
Describe the following key component of a warm up- pulse raiser.
A pulse raiser consist of exercises that slowly increase the heart rate and body temperature. (e.g. steady jog for 3-5min)
Describe the following key component of a warm up- mobility activities.
Mobility exercises consist of exercises that take the joints through their full range of motion. (e.g. hip circles, arm swings, ankle circles, opening and closing the gate)
Describe the following key component of a warm up- stretching.
Stretching consists of activities that lengthen the muscle in preparation for exercise (e.g. static stretches, hamstring stretch or quadriceps stretch, hold for 8-10 seconds)
Describe the following key component of a warm up- skill rehearsal.
Skill rehearsal is practising or rehearsing the actions that are commonly used in the game or activity. (e.g. dribbling around cones in football, shooting at hoop in netball)
Identify four specific needs than should be considered when planning a warm up.
-time available for the session
-weather and temperature conditions
-size of the group
-individual fitness levels
-age of the participants
-gender (mix) of the participants
What are they key components of a cool down?
1. Pulse lowering activity
Identify four benefits of a cool down.
-Gradually lowers heart rate
-Gradually lowers temperature
-Gradually lowers breathing rate
- Removes waste products/lactic acid
-Reduces the risk of muscle soreness/stiffness
-Helps the body's transition back to a resting state
Give an example of a suitable pulse lowering activity and three stretches to complete in a cool down after a football, rugby or netball match.
For football, rugby or netball:
1. Pulse lowering activity- gentle jog around the pitch/court.
2. Static stretches for- hamstrings, quadriceps, calves.
How can a warm up affect arousal levels?
- can psych you up and help you get ‘into the zone’
- a warm up can also help to calm you down and control stress levels
How can a warm up affect concentration/focus?
- help increase concentration on the task/event/match
- become more alert/focused- better decision making
How can a warm up affect motivation levels?
- participant can become more determined and try harder
- they can be more committed and confidence could be boosted
What is mental rehearsal?
- Mental rehearsal: Mental imagery involves the athlete imagining themselves in an environment performing a specific activity using all of their senses. (e.g. bobsleigh drivers imagining turns on course before a run)
Identify a physical benefit of a heart raiser.
- increase heart rate
- increase body temperature
- increase blood flow to the muscles
Identify a physical benefit of mobility exercises.
- increase flexibility of joints
- increase pliability of ligaments and tendons
Identify a physical benefit of stretching.
- increase flexibility of muscles.
Identify a physical benefit of a dynamic movements.
- increase speed of muscles contraction.