Download WARM UP AND COOL DOWN

Immediate effects of
exercise
Warming-up
Warm-up
The body prepares for activity by making physiological
adjustments
 Homeostasis is disturbed and the body enters a ‘fight or
flight’ state of readiness
 The body will not perform effectively, unless it is
operating at an optimum temp.
-at rest >36.9oC
-moderate exercise >37.7oC
-severe exercise >41.1oC
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Purpose of a warm-up
 To
raise body temperature
 To physically prepare the body for demands of
exercise
 To prevent injury
 To prepare mentally for the activity
What makes
an effective
warm-up?
Effective Warm-up
Consists of:
 Pulse
raiser
 Flexibility exercises
 Skills practice
 Sports specific practice
Pulse Raiser
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All warm ups should start off gradually, then increase in intensity
Large body movements should be performed e.g jogging
The am is to; increase core temperature
Increase both ventilation and circulation rates
Prepare the body for the other stages
Injury prevention/flexibility
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Once the temperature of the muscles and connective tissue has been
elevated , streching can be undetaken
This will; help minimise the risk of injury
Aid elasticity
Improve the range of movement
Increase efficiency of the movement
Types of stretching
 Active
 Passive
 Ballistic
 Proprioceptive
(PNF)
neuromuscular facilitation
‘Active’ static stretching
•Achieved actively by
moving into a position that
takes the joint beyond its
point of resistance
•This lengthens the soft
tissue around the joint
•Position held for a
minimum of 10 seconds
‘Passive’ static stretching
•Similar to active
static stretching
•A partner is used to
move the joint
beyond its
resistance point and
holds the position
Ballistic stretching
•Involves the athlete using momentum to move a body part
through its extreme R.O.M.
•Exercises involve swinging or bouncing movements
Should only be
undertaken by
athletes who are
very flexible, as it
is easy to
overstretch and
damage
connective tissue
Proprioceptive neuromuscular
facilitation (PNF)
•Extremely effective method of stretching
•The athlete moves the joint to just beyond its resistance
point (concentric contraction)
•A partner is then used to perform a isometric contraction
•The muscle is briefly relaxed and then stretched again
•The muscle will usually stretch further the second time
Stretching exercise
1.
2.
3.
Complete the protocols to demonstrate the
types of stretching
List the advantages and disadvantages of
each type of stretching
You should of done this (2)
Stretch Reflex
 If
muscles are stretched too fast stretch reflex
comes into operation.
 As muscle is stretched distortion of muscle spindle
initiates stretch reflex, muscle then contracts to
prevent damage.
 Amount of contraction, proportional to rate and
amount of stretching
Inverse Stretch Reflex
 Allows
muscle to relax in the stretch and go
beyond normal range
 Initiated via sensory nerves in Golgi tendon organs
(Gtos) in muscle tendon
 When muscle fully stretched for minimum stretch
time of 6 seconds, Gtos initiate action of antagonist
to relax, thus allowing agonist to do so with less
resistance
Benefits of Stretching
 Decrease
risk of injury
 Full development of opposing muscle groups –
length and strength
 Prevent natural shrinkage with age
 Enable postural improvement
 Improve circulation – blood flow through relaxed
fibres
Rules of Stretching
Muscle must be warm before stretching
 Joints need to be mobilised
 Use controlled actions, do not bounce
 Joints of back and legs must not be locked straight
 Stretch major muscles before minor ones
 Initial stretch for 10-20 secs, relax, then further
stretch for 10-20 secs.
 Stretch in sequence e.g. head to toe
 Breathe normally!
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Skill Practice
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A skill related activity which relates to the activity to follow
Skills should be produced in sequence at match tempo
E.g practicing serves in tennis
Tumble turns in swimming
Lay ups in basketball
Sport-specific
Connected to the third phase this will include the skills
and exertions similar to game like situations.
 This can help to mentally rehearse and focus
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Cool down
Is performed after exercise
 Is designed to return the body as quickly as possible to its
pre-exercise state
 Should include a continuous activity reducing in intensity
 Helps to reduce the effect of DOMS
 Help to prevent blood pooling
 Aid the rapid elimination of waste products
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Immediate effects of exercise
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Release of adrenaline
Build up of co2
Increase in HR
Increase in ventilation
Speed up of oxygen delivery
Heat generation
Local muscular metabolism speed up
Quicker production of energy
glycolysis
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Dilation of capillaries
Increased muscle elasticity
Greater force and speed of
contraction
Greater flexibility at a joint
Increased speed of nerve impulses
Improved reaction and responses
Homework
 Complete
physiological effects of warming-up and
cooling down table
 3 people for SAQ work in next lesson practical