warming up and cooling down Flashcards
(9 cards)
what should you include in a warm up
- gradual pulse-raising activity, stretching, skill-based practice, metal preparation
why should you use a pulse raising activity in your warm up
Gentle activity that increases heart rate-
E.g. walking, jogging, swimming
-Increases oxygen, supply to working muscles
-Raises body temperature
why should you use a stretching in your warm up
-Dynamic stretching of relevant muscles
E.g. lower body muscles might be stretched using high knees or lunges, while shoulder rotations can stretch the upper body
-Increases range of motion at the joints
-Increases the ease with which muscles can be extended
-Reduces risk of injury
why should you use a skill-based practice in your warm up
-Activities that rehearse relevant skills
E.g. a netball team might practice a series of passes or half-court drills
-Increases effort towards competition levels
-Specific movements are practiced before competing
-Allows movements to be practiced through the whole range of motion
why should you use a metal preparation in your warm up
Activities that increase focus and arousal
E.g. deep breathing, positive talk, music
-Allows psychological preparation
-Raise arousal levels to a helpful state to improve performance
what should you include in your cool down
-stretching
-gradual reduction in intensity
- maintenance of elevated breathing
why should you include stretching in your cool down
-Gentle activity that keeps the breathing and heart rate raised above normal levels
E.g. gentle jogging or cycling
-High blood flow to muscles is maintained, allowing the removal of waste products such as lactic acid and CO2
why should you include gradual reduction in intensity in your cool down
-The intensity level is decreased gradually
E.g. a gentle jog is slowed to a walk
-Heart and breathing rate gradually decrease
-Body recovers
why should you include Maintenance of elevated breathing and heart rate in your cool down
-Static stretching during which relevant muscle stretches are held for a short time
E.g. a hamstring stretch may be held for 30 seconds
-Blood flow is increased, aiding recovery
-Delayed onset muscle soreness (DOMS) is prevented
-Performers are better prepared for future training
