warm ups and cool down
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what are the four components of a warmup?
Pulse raiser, mobility, dynamic stretches, skill rehearsal phase
what is the skill rehearsal phase of a warmup?
Rehearsing common movement, patterns and skills
What is mobility of a warmup?
Exercises that take the joints through their full range of movement
What’s a pulse raiser
an exercise that slowly increases your heart rate and body temperature
Give an example of a dynamic stretch
Open and close the gates
Given an example of mobility
arm circles ankle circles hip circles
Give an example of a skill rehearsal
Dribbling drills for basketball
give an example of a pulse raiser
Jogging
What are dynamic stretches?
stretches link to the specific sport
what are the physical benefits of warm up?
warming of muscles, increases heart rate, increases flexibility of muscle joints, increases pliability of tendons and ligaments, increases blood flow and oxygen, increases the speed of muscle contraction
What are the physical benefits of increasing flexibility of muscles and joints, and increase a pliability of tendons and ligaments in a warm up?
Prevents injury and all allows a better range of movement
How is increasing the blood fluent oxygen in your body during a warmup benefit
To break down glucose to create energy for muscles
How does the speed of muscle contraction benefit your body in a warmup?
The muscles will be more effective so performance will improve
what are psychological benefits of a warmup?
heightened or controlled arousal levels, improve concentration/focus, increases motivation, increases, confidence, and mental rehearsal
what are the two key components of a cool down
Pulse lowering, stretching
what is pulse lowering in a cool down?
The component, where exercises gradually lowers your heart rate and temperature back to normal
Name three post lowering exercises/activities
light running, stretching, easy movement
What is stretching in a cool down?
The component uses maintenance to help lengthen and relax muscles after exercise
what are the three components in stretching (cool down)
static stretches, maintenance, stretches, proprioceptive neuromuscular facilitation (PNF)
What does PNF do
Increases your range of movement and contracts and relaxes the muscle
What are static stretches
Any stretch without movement, for example, hamstring, or quadricep stretches
What are maintenance stretches?
Holding a stretch for at least 10 seconds, which helps to maintain your current flexibility