Warm Up and Cool/Warm Down

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The modern way to prepare for performance on the field of play Warm -Up the Right Way Aerobic * Dynamic * Sport/Activity Specific *Static * Game Time *Cool/

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Transcript of Warm Up and Cool/Warm Down

Page 1: Warm Up and Cool/Warm Down

The modern way to prepare for performance on the field of play

Warm-Up the Right WayAerobic * Dynamic * Sport/Activity Specific *Static * Game Time *Cool/Warm Down

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Why do you need to warm-up before execise?

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• To prepare the body and mind for work and/or more strenuous physical activity

• Increase kinesthetic awareness

• To minimize the chance of injury

• To indicate the possibility of injury (nagging areas)

• Increase heart rate, blood flow, respiratory rate and core and muslce temperature

• Mobilize the joints and increase synovial fluid

• Neuromuscular facilitation stimulated

• Felixibility increased - 5% for every 1 degree celcius increase in body temperature

Benefits of a proper warm-up

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• To prevent/reduce muscle soreness and stiffness

• To aid in the removal of waste products, primarily lactic acid

• Allow the heart rate to transition and recover in a physiologically healthy way (avoid blood pooling)

• Decrease chances of Delayed Onset Muscle Soreness (DOMS)

What is the purpose of a cool down/warm-down?

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1. Aerobic

2. Dynamic stretching / light strength exercise/possibly light static stretching, which may be case specific and/or sport specific.

3. Sport specific drills / Pre-Game

4. Game Time!

*Consider your subsitutes and their game readiness off the bench. Keep them warm if possible.

Components of a Warm-Up

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• Aerobic = Continuous rhythmic movement that incorporates large muscle groups

• Light jogging for 5-10 minutes• Results in increased heart rate• Increases blood flow to the body• Increased rate of transportation of

oxygen and nutrients to the working muslces

• Increase in muscle and core temperarture

Aerobic elements of a warm-up

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• Sport specific movements to activate the body’s muscle groups and joints

• Maintains muscle warmth, while enhancing elasticity and movement around a joint.

• Neuromuscular activation and stimulation

• Contractile mechanisms in muscle are activated

• Is used for trained athletes and those who are in good physical condidition but is not limited to untrained athletes/participants in physical activity

• Should be introduced and carried out to the individuals level of mobilty, flexibility and level of fitness

Dynamic Stretching(Warm-up through motion)

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• High knees

• Butt kicks

• Leg swings

• Toy soldiers/Frakensteins

• Walking lunges

• Carioca

• Power skips, skipping for distance

• Open the gate, close the gate

• 1,000 steps

• Shuffle steps

• Spider mans

• Percentage increase runs• There are many more that can be sport /activity specific

• This is a good and fairly basic general dynamic warm-up that can be used for a wide range

of physical activity

Examples of Dynamic Stretches

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• Recommended if it is sport specific

• Recommended if it is case specific e.g., rehabilitation or recovery from an injury

• Light stretching may be ok, but do not perfrom long intense static stretches

• Do after dynamic stretching and a light sweat has been achieved if you feel it may be necessary

• Do not do static stretching to initiate your workout

Light Stretching

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• Focus on sport specific skills that will be incorporated in game situatons

• Intensity can be increased

• Mental focus becomes ready for game play

• Be mindful not to tire players before game play

Sport Specific Drills / Pre-Game

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• Should I remain old school? Could I have perfomed better as an athlete if I did not perform static stretching prior to practice and games?

• The majority of professional and high level trainers and coaches use a dynamic warm-up as opposed to static stretching to warm up. The same is true in physical education classes.

• A bit of the science behind the practice...

Most recent recent information on static stretching

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• Static stretching hinders maximum contraction of a muslce

• Power is reduced

• Static stretching is most beneficial when administered during the cool down/warm-down phase of the workout to increase flexibility and reduce or elimintate (depending on level of fitness) Delayed Onset Muscle Soreness

• Actin and Myosin filaments are stretched to the point where there is ineffective contact for maximum force production

• The ability to apply maximum force is hindered thus reducing speed, power, and agility

The science behind it

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Now go and get after it!!!

Happy warming up!

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Morgan, J. ECIS PE Conference (2012).

Shelton J., Kumar, P. (2009).Comparison between static and dynamic warm-up exercise regimes on lower limb muscle power. Health Journal 1(2), 117-120.

References