*Warm-Up*Cool-Down

SHMD 13922/7/2013

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Warm-Up RoleWarm-Up Role• Prepares the heart, lungs,

muscles & joints for the activity

to follow.

• Activate the nervous system.

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Specific/General Specific/General Warm-UpWarm-Up

•General: involves body movements of large muscle groups in a rhythmical, continuous manner.

• Example: running/cycling to warm up for weight training.

• Limitation: does not prepare for movements to follow & neuromuscular pathways are not activated (High risk of injury).

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Specific/General Specific/General Warm-UpWarm-Up

• Specific to training session: involves

rehearsal of exercises which are to follow.

• Replicating movement with dynamic stretching or,

• Using low intensity resistance training exercises to prepare for heavier weights to follow.

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Warm-UpWarm-Up• 3 main objectives:

1. To raise the heart rate.

2. To increase body temperature.

3. To mobilize the major joints of the

body.

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Warm-UpWarm-Up• A typical warm-up involves the following components:

1. A pulse raiserpulse raiser..

2.2.Joint mobilityJoint mobility..

3.3.Dynamic stretching Dynamic stretching for muscles.

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1. Pulse Raiser1. Pulse Raiser• Involves rhythmical, continuous movements of

large muscle groups.

• Example: running, rowing or cycling.

• Should gradually increase in intensity.

• ↑ Body temperature = ↑ stroke volume = ↑ cardiac output.

• Blood vessels widen within muscles & more blood vessels are opened up; thus more oxygen & nutrients flow through muscles.

• Lasts for 5 – 10 minutes.

• At end of warm-up heart rate should be just below the rate the athlete would achieve in the main session. 7

2. Joint Mobility2. Joint Mobility• Means moving joints through full range of motionfull range of motion.

• Movements start off with small ROM → larger ROM small ROM → larger ROM until

full ROM is achieved.

• Enable joints to become lubricatedlubricated by releasing more synovial fluids

to the joints, then warming it up to become more efficientmore efficient.

• Joints to be mobilized: ShouldersShoulders, elbowselbows, spinespine, hipships,

kneesknees & anklesankles.

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3. Dynamic 3. Dynamic StretchingStretching

• Definition: Definition: stretching the muscles through their full ROM in a controlled manner.

• Used for specific preparation specific preparation of muscles for movements due to follow.

• Benefits Benefits of dynamic stretchingdynamic stretching:

– Keeps heart rate heart rate raised.

– Stretches muscles specifically Stretches muscles specifically through full ROM.

– Activates nervous system Activates nervous system & improves synchronization between nerves and muscles.

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Static StretchingStatic Stretching

• Static stretching: muscle stretched muscle stretched & heldheld –

causes decreasedecrease in heart rateheart rate & relaxesrelaxes

musclesmuscles.

• Desensitizes muscle spindles Desensitizes muscle spindles which

protect against injury.

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Warm-Up ExampleWarm-Up Example• Walk.

• Walk with bicep curls & shoulder presses.

• Slow jog with shoulder circles.

• Jog.

• Dynamic stretches: squat and press, step back & chest

stretch.

• Jog with knee raises and heel flicks.

• Run.

• Jumps & hops.

• Sprint.11

Cool-Down RoleCool-Down Role

• To returnreturn the bodybody to its pre-exercise statepre-exercise state.

• After exercise:After exercise:

– Heart rate is still high.

– Blood is still being pumped to your working

muscles.

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Cool-Down: 4 Main Cool-Down: 4 Main ObjectivesObjectives

1. Slowly return heart rate return heart rate back to normalnormal.

2. Get rid of any waste products built up during exercise.

– Waste products: lactic acid & carbon dioxide Waste products: lactic acid & carbon dioxide need to be washed

out the muscles.

3.3. Return muscles to their original pre-exercise length.Return muscles to their original pre-exercise length.

– As the muscles work during the main session, they continually shorten

to produce force & end up in a shortened position. Therefore need to

be stretched out so that they do not remain shortened.

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Cool-Down: 4 Main Cool-Down: 4 Main ObjectivesObjectives

4.4. Prevent venous pooling.Prevent venous pooling.

– As heart pumps blood around body, circulation is assisted by the

action of skeletal muscles, which act as a ‘muscle pump’ to help

return blood to heart against gravity. If participant stops

suddenly, heart will keep pumping blood to legs, but because

the ‘muscle pump’ has stopped, the blood will pool in the legs.

Causes participant to become light-headed and they may pass

out.

• Opposite to warm-up.

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Cool-DownCool-Down• Lowering heart rate:Lowering heart rate:

– Choose CV type exercise, involving rhythmical movements & large

muscle groups.

– Intensity starts high → lowhigh → low.

– Gradual lowering allows heart pump to work and prevent venous

pooling.

– 5 minutes.5 minutes.

– Heart rate should be around 100-110 bpm 100-110 bpm to end off end off with.15

Cool-DownCool-Down• Stretching:

• Returns muscle Returns muscle to pre-exercise pre-exercise length.

• Removes waste products Removes waste products from the muscle.

• Prevent Prevent muscle sorenesssoreness on the following day.

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Cool-Down ExampleCool-Down Example• 1 minute run.

• 1 minute jog.1 minute jog.

• 1 minute brisk walk.

• Stretch: trapezius, pecs, latissimus dorsi.Stretch: trapezius, pecs, latissimus dorsi.

• Standing stretches: adductors, calves, quads.

• Kneeling stretches: hip flexors & lower back.Kneeling stretches: hip flexors & lower back.

• Lying stretches: hamstrings & gluteus.

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