- Created by: Me_vstheWorld0
- Created on: 26-03-18 18:05
What is a Warm up?
A warm up prepares your body and mind, improving performance and preventing injury. It warms up your muscles to limit the risk of injury and your joints to allow a full range of movement. A warm up should last a minimum of ten minutes
What are the four stages to a Warm up?
1. Pulse Raising
2. Stretching and Joint Mobilisation
3. Sport Specific Drills
4. Psychological Warm-Up
What is Pulse Raising?
Pulse Raising is gradually raising your heart rate to increase blood flow around the body and speed up oxygen delivery to the working muscles.
Examples of Pulse Raising
What is Stretching and Joint Mobilisation?
Stretching and Joint Mobilisation is stretching the muscles and mobilising the joints that will be used during the main activity.
Examples of Stretching and Joint Mobilisation
Static Stretching- A stretch is held in a challenging position but comfortable position for a period of time, usually between 10 to 30 seconds.
Dynamic Stretching- Type of stretching in which momentum and active muscular effort are stretch and the end of position is not held.
What is Sport Specific Drills?
Sport Specific Drills is practising the skills needed during training or competition it prepares the body for the movements they will need to perform.
Examples of Sport Specific Drills
A sprinter will perform **** kicks, bounds, high knees and skipping
What is Psychological Warm up?
Psychological Warm Up is a good mental preparation during a warm up ensures that the performers attention is focused.
Examples of Psychological Warm up
- Positive Talks
- Recap recent goals
- Trigger words
- Breathing exercises and relaxation
What is a Cool down?
A cool down reduces your heart rate and your rate of breathing back to their resting rates. It helps remove the waste products limiting soreness after exercise.
What is Blood Pooling?
Blood Pooling occurs when blood collects around the muscles in your legs. It reduces blood flow and oxygen to the brain.
What are the three stages to a Cool Down?
1. Pulse Lowering
2. Active Static Stretching
3. Developmental Stretching
What is Pulse Lowering?
Pulse Lowering reduces heart rate back to its resting rate by performing light exercises for a minimum 5 minutes.
Examples of Pulse Lowering
- Light jog
- Slow cycle
- Light swim
What is Active Static Stretching?
Active Static Stretching is lengthening and relaxing the muscles used during the main activity. You hold them for 10-30 seconds.
Examples of Active Static Stretching
- Upper back
- Outer thigh
What is Developmental Stretching?
Developmental Stretching is improving flexibility and increasing the range of movement at the joint. You hold them for longer like 30 to 60 seconds.
Types of Developmental Stretching
- Passive Stretching
- Active Static Stretching
What can you use to achieve the greater stretch?
You can use:
- Body Weight