Download Effects of a warm up & cool down

The effects of a
warm up/cool down
&
Effects of exercise on
the body
THE EFFECT OF WARM-UP ON SKELETAL MUSCLE
The NEED FOR OXYGEN
• ANAEROBIC exercise does not need oxygen and
can theoretically be performed without warm-up
• but replenishment of ATP and muscle glycogen
depends on an efficient blood capillary system
• recovery from oxygen debt is improved if light
aerobic exercise is undertaken before exercise
THE EFFECT OF WARM-UP ON SKELETAL MUSCLE
WARM-UP
• dilates capillaries and raises the pulse rate
• therefore enabling more blood and hence oxygen
to be available to working muscle
• raises body temperature which enhances the rate
of ATP conversion, enhances glycolytic enzyme
action and reduces muscle response times
• this enables bigger forces to be exerted by muscle
more quickly
• increased temperature also reduces blood viscosity
so that blood flows slightly more quickly through
muscle capillaries
THE EFFECT OF WARM-UP ON SKELETAL MUSCLE
STRETCHING
• light muscle stretching prepares muscle to
operate over its full range
• reducing the risk of injury
STAGES OF A WARM UP
1.Raising HR, increasing O2 delivery and
temperature.
2.Flexibility or stretching exercises, static
and calisthenic when muscle works its full
range.
3.Skill related component, working the
related neuromuscular mechanisms.
PHYSIOLOGICAL IMPLICATIONS OF A
COOL DOWN
1. Light continuous exercise whilst HR is
elevated, keeping metabolic activity high
and capillaries dilated so O2 can get to
muscle tissue to remove lactic acid.
2. Prevents blood pooling causing dizziness.
(a) Muscle pump squeezes the blood back to the heart
(b) Need aerobic exercise
(c) No exercise then no mechanism for returning blood
with all the waste products to the heart
3.
Stretching to facilitate and improve
flexibility due to muscle warmth.
EFFECTS OF EXERCISE ON THE BODY.
THE EFFECTS OF EXERCISE UPON THE SKELETAL
SYSTEM.
• As exercise imposes stress upon the tissue of the
skeletal system then in turn these tissues will
become stronger.
• The hyaline cartilage at the end of bones will
become thicker and become better at shock
absorption.
• Tendons will become thicker and able to
withstand greater force
• Ligaments will stretch slightly to enable greater
flexibility at the joint.
THE EFFECTS OF EXERCISE UPON THE
MUSCULAR SYSTEM
• Exercise will make the muscle more effective and more efficient.
However different types of exercise will have different effects
upon the muscles exercised.
For example high intensity low duration exercise will produce
strength, size and power gains while low intensity long duration
exercise will produce endurance type benefits.
• Tone; Refers to the state of readiness of a muscle. This is the state
that a muscle is in when it is relaxed and how able it is to respond
to its task. An unused, untrained muscle will have poor tone and
will respond slowly and with greater difficulty to a task than a
trained muscle.
• Posture; Refers to the way in which we hold our
bodies when sitting, walking or running. Regular
exercise performed correctly will encourage good
posture which enables muscles to work efficiently
and will help to prevent injuries.
• Hypertrophy; Is when a cell, in this case a muscle
cell, increases in size through growth. Extreme
hypertrophy may result in the cells splitting to
create new ones.
• Atrophy; Is when a muscle shrinks due to injury
or lack of use.
HOMEWORK
• You have to devise two warm ups
1. For a 100m Sprinter
2. For a rugby player
• What you need to include is a detailed plan
for your warm up, what you will do, why you
do it, specific muscle groups targeted, length
of warm up and each component, how is this
specific to the activity