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 >36.9 o C -moderate exercise >37.7 o C -severe exercise >41.1 o C

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  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  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 neuromuscular facilitation (PNF)

‘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. Complete the protocols to demonstrate the types of stretching 2. List the advantages and disadvantages of each type of stretching 3. 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 secs, relax, then further stretch for secs.  Stretch in sequence e.g. head to toe  Breathe normally!

Skill Practice  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

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

Immediate effects of exercise  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  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