WU + CD Flashcards
(18 cards)
effect of WU on muscular system
- Increased muscle temperature → improve extensibility and elasticity of fibres due to decreased viscosity within muscles
- Increased speed and force of muscle contractions → faster conduction of nerve impulses
- Increased enzyme activity → increased energy supply due to sugar breakdown
- Prevents microtears in muscle and connective tissue → delay muscle soreness
effect of WU on cardiovascular system
- Improve O2 delivery to muscles due to increased HR as a result of the adrenaline released
- Increase venous return through muscle pump which will increase SV and CO/Q
- Redistribution of blood to working muscles due to vascular shunting
- Increased blood temperature that reduces viscosity improves blood flow to working muscles to facilitate increased O2 delivery
- Delay lactic acid accumulation
WU used to…
- Prepared an athlete physiologically and psychologically for activity
- Minimise the risk of injury
- Maximise performance
time, intensity and stages of WU
- Should last 20 - 45 minute
- and gradually increase intensity
1. Pulse raiser
2. Stretching
3. Skill related practices
pulse raiser
5-10 minutes of jogging to increase HR and body temperature also help redistribute blood to working muscles
Stretching
Should be predominantly dynamic (acceleration/deceleration, lateral movements, balance and coordination) as static can negatively impact performance
Skill related practices
- Brain, nervous, and muscular system recruitment
- Example: passing and shooting drills
Physiological Changes during Pulse Raiser
Increased ventilation
- Prevents early fatigue which can prevent poor technique that could lead to injuries
Increased circulation of blood to working muscles
- Reduced use of anaerobic energy system early on as there is an increase in O2 delivery
- Reduced PC depletion and build up of lactic acid
- Prevents early fatigue which can prevent poor technique that could lead to injuries
Increased temperature due to…
Increased energy system enzyme activity
- Greater use of O2 for aerobic energy production which prevents use of anaerobic energy leading to build up of lactic acid and PC depletion
- Less early fatigue
Faster nerve transmission to motor units
- Faster reactions and greater strength/explosive strength/power/speed due to faster recruitment of type II motor units which can prevent injury
Increased CO2 production
- Due to Hb giving up O2 more readily (Bohr Shift) due to increase CO2 partial pressure in the working muscles
- Less early fatigue
Physiological Changes during Static Stretching
Reduces sensitivity of the muscle spindles
- Enables stretch reflex to subside allowing muscle fibres and connective tissues to lengthen further
- Decreases explosive strength in activity which can increase injury risk due to uneven forces being applied to joints and bones
Deteriorates antagonistic muscle coordination
- Hampers explosive movements and dynamic movements which can lead to poor technique and poor performance
- Decreases ability to cope with sudden force and dynamic/explosive loads and movements which can lead to poor technique leading to acute and chronic injuries to due uneven forces
Physiological Changes during Dynamic Stretching/Mobility
Joint taken through ROM activating muscle spindles
- Allows explosive strength to be maintained as spindles are activated
- Greater strength and explosive power/strength can prevent injuries as forces can be applied evenly
Increases blood flow to associated muscles and joints
- Prepares the joint for movement allowing the muscle to cope with and prepare for sudden force and dynamic/explosive loads and movements
Warms synovial fluid of joint
- Prepares the joint for movement allowing the muscle to cope with and prepare for sudden force and dynamic/explosive loads and movements
Physiological Changes during Sport Specific Drills
Rehearsing specific movements activates neural pathways for movement
- Improves antagonistic muscle coordination and synergistic muscle coordination
- Leads to better and improved technique leading to better performance
- Enhances explosive and dynamic movements leading to improved technique and better performance
- Increases ability to cope with sudden force and dynamic/explosive loads and movements reducing the risk of injury that may be caused by uneven forces
effect of CD on muscular system
Removes CO2 and lactic acid from muscle tissue
effect of CD on cardiovascular system
- Maintain elevated HR above resting levels to maintain blood flow to working muscles so they receive O2
- Maintain dilation of blood vessels and capillaries to facilitate removal of lactic acid and CO2
- Maintain high venous return through the use of the muscle pump → removal of waste products and prevents blood pooling in veins
time, intensity and stages of CD
- Active recovery
- Should last 20-30 minutes
- Gradually decreases intensity
2 stages
- Moderate intensity activity, around 45-55% VO2max (pulse lowering)
- Stretching
Physiological Changes during Pulse Lowering Exercises
Gradually reduces HR and BP back to normal
Gradually redistributes blood away from working muscles
- Maintaining blood flow through worked muscles enables fluid, O2 and nutrients to be delivered and remove lactic acid
Returns ‘pooled’ blood from the skeletal muscles back to the central circulation by maintaining venous return
- Aids in the removal of lactic acid and reduces the chances of hypotensive episode (drop in BP and associated dizziness)
Leads to better future performance due to less fatigue in repeated bouts of exercise in the same day as….
- Present lactic acid can fatigue muscles
- Some oxygen will be used to break down lactic acid as less O2 is available to provide energy using aerobic system in repeated bouts of exercises therefore there will be a greater use of anaerobic energy system leading to greater build up of lactic acid leading to earlier fatigue
Pulse Lowering Suitability to Athletes
Moderate intensity pulse lowering active cool down is suitable for anaerobic athletes (high intensity exercise or bouts of high intensity exercise for a reasonable amount of time)
- Little benefit for aerobic athletes so they will need to complete passive recovery to reduce temperature, ventilation and circulation to reduce EPOC quicker
DOMS is caused by exercised induced muscle damage (microtears caused by new or uncommon exercise/activity involving eccentric muscle contractions)
- Active cool down cannot prevent injury
Physiological Changes during Static Stretching
Lengthens muscle and connective tissues increasing plasticity of muscles
- Aids in long term lengthening of muscles
Leads to increased ROM and flexibility
- Holding stretches reduces sensitivity to muscle spindles and enables stretch reflex to subside allowing muscle to be stretched further
- Improved ROM leads to better technique and joint can be moved through greater ROM before experiencing damage
Improves future performance if done regularly as joints taken through wider ROM improving some technique
Negative effect on future performance within a few hours on same day due to reduced sensitivity of muscle spindle stretch reflex response decreasing explosive strength
For exercise on same day or within a few hours, decreasing explosive strength and power can cause uneven application of forces to joints and bones resulting in injuries
Static Stretching and DOMS
- Can help lengthen and realign muscle fibres after exercised induced muscle damage therefore reducing DOMS
- Vasoconstriction during stretching followed by vasodilation when stretch is released allows fluids and nutrients to be moved through muscle to encourage healing
